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Guidelines for Better Eating | |||||||||||||||
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Components of Advanced Nutrition | |||||||||||||||
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Nutrition Glossary | |||||||||||||||
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There has been so much publicity over the past few decades about vitamins - but what exactly are they and how are they vital to good health? Vitamins have no energy or caloric value but are the key ingredients in enzymes, which act as catalysts in nearly all metabolic reactions. In their role as enzymes, vitamins help regulate metabolism, assist in converting fat and carbohydrates into energy and serve in the construction of tissue and bone. There are roughly twenty substances active in vitamins that the body requires and, with a few exceptions, cannot synthesize itself, thus we must ingest them in our diets or take dietary supplements. Vitamins are classified into two types: fat soluble and water-soluble: vitamins A, D, E and K are fat-soluble, meaning the body absorbs them with other fats in the diet and each has a distinct purpose. These vitamins are stored in various body tissues in varying amounts. Fat soluble vitamins are not normally excreted in urine, so they can be toxic in large doses. VITAMIN E DefinitionVitamin E is a fat-soluble antioxidant, particularly effective at preventing saturated fatty acids and vitamin A from oxidizing in the intestinal track. Of the seven forms of vitamin E existing in nature, alpha tocopherol is the most potent form and has the greatest nutritional and biological value. When combined with vitamin C and selenium, vitamin E's antioxidant function is most efficient. Role
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*LifeSpring's Science Advisory Board's Recommendation for mature adults. |
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Toxicity Unlike other fat-soluble vitamins, vitamin E is relatively non-toxic when taken by mouth. In human studies with double-blind protocols and other large studies of oral vitamin E supplementation, few side effects have been reported, even at doses as high as 2,000mg/day (3,200 IU/day). However, large doses of vitamin E (i.e., 1,200 IU) may interfere with vitamin K activity and cause bleeding problems, particularly in people taking anti-clotting medications or who may be vitamin K deficient. Health Benefits Vitamin E studies indicate that as an antioxidant, it plays a crucial role in slowing the onset of age-related health problems such as macular degeneration, cataracts, cancer, heart disease, and decreased immune function. Many older individuals may need extra vitamin E due to decreased ability of the intestines to absorb fat. It appears that doses in the range of a few hundred milligrams per day may be needed to produce significant protective effects against heart disease and other degenerative diseases of aging and to optimize immune function in older adults. Heart Disease
Vitamin E might reduce blood sugar levels in some diabetics. Limited evidence also shows vitamin E might help modulate insulin activity. In addition, persons consuming vitamin E supplements (400IU) had a lower risk of cataracts. Food Sources The richest sources are the vegetable oils, especially safflower oil, and products made from them (such as margarine, etc.); wheat germ, wheat germ oil, whole grains, vitamin fortified dry cereals, eggs, nuts, sunflower seeds, avocados, tomatoes, soybeans and some other fruits and vegetables. In general, meat, fish, animal fats, and most fruits and vegetables have little vitamin E, whereas green leafy vegetables supply appreciable amounts of this nutrient. It is very difficult to obtain 100 IU or more daily of vitamin E from dietary intake alone. Consequently, amounts greater than this must be obtained from fortified foods and or supplements. Excellent LifeSpring Sources Caribbean Black Bean Soup, Minestrone Soup, Mushroom Barley Soup, Pinto Bean Soup, Tortellini Minestrone Soup, Seafood Gumbo, Cherry Berry Smoothie, Mango Orange Smoothie and Strawberry Banana Smoothie. VITAMIN A DescriptionVitamin A is a fat-soluble nutrient that largely impacts vision, bone development, growth, immunity, reproduction and maintenance of epithelial tissue (skin and lining of body cavities, tubes and passageways leading to the exterior). Called the "anti-infective" vitamin because of its function in the development and maintenance of the body's barriers to infection, vitamin A helps protect the mucous membranes of the mouth, nose, throat and lungs. It also prompts the secretion of gastric juices vital to proper protein digestion and is essential to the shaping of visual purple, a substance that makes proper night vision possible. Vitamin A occurs in nature in two forms: preformed vitamin A and provitamin A or carotene. Preformed vitamin A is concentrated only in certain tissues of animal products after the animal has metabolized the carotene in its food. For example, fish-liver oil is one of the richest sources of preformed vitamin A as approximately 90% of vitamin A is stored in the liver, both in animals and humans and the liver gradually accumulates a reserve supply, which reaches its peak in adult life. The remainder is deposited in the fat deposits, lungs and kidneys. Carotene or provitamin A must be converted into vitamin A before the body can use it. Abundant in carrots, from which it got its name, it can be found in even higher amounts in certain green leafy vegetables, such as beet greens, spinach and broccoli. Carotenoids, including beta-carotene, are the pigments that give fruits and vegetables their beautiful deep rich color and are thought to fight cancer and heart disease - deeper colors are associated with higher levels of carotenoids. Vitamin A is primarily absorbed in the upper intestinal track where fat-splitting enzymes and bile salts translate carotene into a usable nutrient. However, factors such as strenuous physical activity performed within four hours of consumption, consumption of mineral oil, cortisone and other drugs and excessive consumption of alcohol and iron all interfere with the body's absorption of vitamin A and carotene. Ingesting polyunsaturated fatty acids with carotene results in the demolition of the carotene unless antioxidants are also present, so it's important to know to avoid this. Diabetics cannot process carotene into vitamin A at all. Role
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*LifeSpring's Science Advisory Board's Recommendation for mature adults. |
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Toxicity Very high intakes can accumulate in the liver and other tissues, causing adverse health effects and possibly birth defects. Signs of toxicity usually appear only with sustained daily intakes exceeding 15,000 ug of retinol (50,000 IU) in adults. These doses are more than 10 times higher than the RDA and usually cannot be ingested from foods alone, except by large amounts of liver or fish liver oil. Usually it is in the form of supplements. Carotenoids, even when ingested in very large amounts are not known to be toxic primarily due to the body's inadequate absorption ability of these nutrients. Carotenemia (a yellowish discoloration of the skin) might occur with prolonged excessive intake. Supplements should be limited to 5-10,000 IU. Unit dosage of retinol in commercial Vitamin A preparations is limited to 10,000 IU. Impact of AgingHealthy elderly Americans (65 years of age and older) ingesting the same average amounts of vitamin A as do other adults have normal plasma vitamin A levels. Although diseases that adversely affect vitamin A absorption, storage and transport may be more common among the elderly than among other age groups, the vitamin A status of otherwise healthy elderly people does not appear to require special attention. Health Benefits Heart Disease Normal vitamin A levels were associated with improved recovery rates with the first 24 hours and reduced mortality risk in patients who had suffered an ischemic attack. Researchers speculate that Vitamin A interferes with lipid peroxidation that follows a stroke. Diabetes Diabetics are vulnerable to infections and poor wound healing and it has been found that wounds heal faster with supplemental Vitamin A. Vision disorders Particularly in helping to prevent cataracts, macular degeneration and corneal lesions. Food Sources The richest sources of preformed retinol are liver and fish liver oils. In addition, good sources are whole and fortified milks, eggs and fortified dairy products. Carotenoids are found in dark green leafy vegetables, such as spinach, and in deep orange fruits and vegetables such as sweet potatoes, squash, apricots, mangos and cantaloupe. The richest source of carotenoids is red palm oil. Excellent LifeSpring Sources Meatloaf , Minestrone Soup, Creamy Chicken Soup, Tortellini Minestrone Soup, Pinto Bean Soup, Caribbean Black Bean Soup, Black Bean Chile, Sweet & Sour Chicken Chow Mien, Chicken Alfredo, Salmon Ravioli, Italian Sausage and Pasta, Seafood Gumbo, Italian Chicken and Pasta, and Dutch Chocolate Smoothie. VITAMIN C DefinitionA water-soluble nutrient, also known as ascorbic acid, that can be synthesized by many mammals, but not humans. Promotes healthy cell development, wound healing, and infection resistance. Serves as an antioxidant and may play a protective role against certain cancers, cataracts and heart disease. Vitamin C has significant relationships with other nutrients. It aids in the metabolism of amino acids and converts the inactive form of folic acid to the active form folinic acid. It may also have a role in calcium metabolism. Vitamin C also protects thiamine, riboflavin, folic acid, pantothenic acid and vitamins A and E against oxidation. Dietary deficiency eventually leads to scurvy, a serious disease characterized by weakening of collagenous structures and capillary hemorrhaging. Role
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*LifeSpring's Science Advisory Board's Recommendation for mature adults. |
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Toxicity The acceptable daily intake (ADI), defined as the amount of a food additive which may be ingested without risk of harm, for vitamin C is 1050 mg. Many persons habitually ingest 1 gram or more or ascorbic acid without developing apparent toxic manifestations. A number of adverse effects have, however, been reported, such as renal calcium oxalate stones (kidney stones) and gastrointestinal bleeding (especially if taking other drugs such as aspirin) and diarrhea. Perhaps the biggest danger is called "rebound scurvy", where large doses (5 grams or more daily) for a long period are taken and then suddenly stopped. Health Benefits In the elderly, there may be evidence for increasing recommended intake levels. There have been some studies indicating that elderly males may require 125 mg/day and females 75 mg/day to maintain plasma ascorbic acid levels at approximately 1.0mg/dl, which may be the level needed to saturate the body pool of this group. More than half of the elderly men with low plasma vitamin C levels had daily intakes of 40-50 mg/day. Research data has shown that the risk of developing cataracts was significantly reduced in an elderly population that consumed supplements of vitamin C and vitamin E. Heart Disease Large doses of ascorbic acid have been reported to lower serum cholesterol in some hypercholesterolemic subjects. In a large, multinational study, plasma vitamin C levels were shown to be inversely related to mortality due to ischemic heart disease. The mechanisms thought to be involved in the ability of ascorbic acid to lower cardiovascular risks include its role in cholesterol metabolism, effect on lipoproteins, maintenance of the vascular wall integrity due to its requirement for collagen synthesis and its ability to protect against free-radical damage to lipids and other molecules due to its antioxidant function. Diabetes Studies indicate that diabetic patients have an increased turnover rate and decreased vitamin C status compared to non-diabetic individuals and may need to be supplemented. Vitamin C also enhances immune responses and wound healings in diabetics and helps to reduce incidence of cataracts. Optimal vitamin C intake might help regulate blood sugar levels. The antioxidant functions of this vitamin might protect against oxidative damage of LDL cholesterol and thus reduce the risk for developing diabetes-related atherosclerosis. Excellent LifeSpring Sources Meatloaf , Minestrone Soup, Creamy Chicken Soup, Tortellini Minestrone Soup, Pinto Bean Soup, Caribbean Black Bean Soup, Black Bean Chile, Sweet & Sour Chicken Chow Mein, Chicken Alfredo, Salmon Ravioli, Italian Sausage and Pasta, Seafood Gumbo, Italian Chicken and Pasta, and Dutch Chocolate Smoothie. ANTIOXIDANTS DefinitionAntioxidants: Substances that prevent harmful or unfavorable chemical reactions from taking place in the foods we eat or within our bodies. These adverse chemical reactions usually involve oxygen, and are classified as oxidation reactions, hence the term antioxidant. When oxygen is metabolized or burned by the body, cells may form by-products called "free radicals". Free radicals then travel through the cell, disrupting the structure of other molecules, resulting in cellular damage. Such damage is believed to contribute to aging and various health problems. We can help to reduce or prevent some of this damage by consuming a diet rich in antioxidants. Foods, notably plant food, fruits and vegetables are packed with a variety of antioxidants such as: vitamins C & E, the provitamin A forms (i.e., carotenoids, beta carotene and lycopene), lutein, the minerals selenium and zinc, and the enzymes, glutathione, and superoxide dismutase. In addition, quercetin, a member of the flavonoid family and ubiquinol-10 (Co-enzyme Q10) also act as antioxidants. Role:
Selenium
Co-Enzyme Q10
None established. LifeSpring Optimum Daily Intake Beta Carotene-9,000 mcg Selenium-150 mcg Co-enzyme Q10-50-100 mg (Mixed Carotenes-15,000 IU including B-Carotene) Toxicity See individual antioxidants for safe levels Impact of Aging Free radicals are suspected to contribute to premature aging. Free radicals can damage cells so that they are unable to replenish their components and die. Accumulated debris from damaged cells is common in aging tissues. Food Sources Vitamin C- red and green bell peppers, broccoli, Brussels sprouts, cauliflower, strawberries, spinach, citrus fruits, cabbage. Vitamin E- vegetable oils, almonds, soybeans, sunflower seeds, wheat germ Beta Carotene- dark orange and green leafy vegetables, sweet potatoes, carrots, dried apricots, collard greens, kale, spinach and pumpkin. Glutathione-avocado, asparagus, watermelon, fresh grapefruit, oranges, strawberries, fresh peaches, okra, white potatoes, squash, cauliflower, broccoli and raw tomatoes. Lycopene-tomatoes, watermelon and apricots. Quercetin-yellow and red onions (not white), shallots, red grapes, broccoli and Italian squash. Ubiquinol-10 (Co-enzyme Q10)-sardines, mackerel, peanuts, pistachio nuts, soybeans, walnuts, sesame seeds, eggs and some meats. Excellent LifeSpring Sources Tortellini Minestrone Soup, Creamy Chicken Soup, Mushroom Barley Soup, Pinto Bean Soup, Black Bean Soup, Minestrone Soup, Seafood Gumbo, Meatloaf meal, Salmon Ravioli, Italian Sausage & Pasta, Roast Pork Loin, Creole Cod, Italian Style Chicken & Pasta, Mango Orange Smoothie, Cherry Berry Smoothie, Strawberry Banana Smoothie, and Dutch Chocolate Smoothie. Latest Research In a study reported at the American Heart Association (AHA) Scientific Session in November, 1999 women who consumed high amounts of antioxidant-containing foods had a 33 percent lower risk of heart attack and a 71 percent lower risk of stroke than women who ate few antioxidant containing foods. The study involved 1,795 female nurses, each of whom had a history of heart attack, chest pain due to heart disease, or treatment for a blockage in a coronary artery. Food intake was analyzed according to subjects' estimated consumption of vitamins C and E, beta-carotene and riboflavin. Even after controlling for other variables that can contribute to cardiovascular risk, such as high blood pressure, the nurses who consumed the most dietary antioxidants had the greatest disease reduction. The data suggests that people at high risk because of a history of heart disease or events may benefit the most from increased consumption of fruits and vegetables. COENZYME Q10 (CoQ10) DefinitionCoenzyme Q10 (CoQ10): A fatty substance, chemically similar to vitamins E and K, also known as ubiquinone. Coenzyme Q10 is a micronutrient utilized by mitochondria in electron transport. It is termed a ubiquinone, as these coenzymes are ubiquitous in aerobic organisms. It is unique to animal tissues and is obtained from dietary sources such as meat and eggs. Role:
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*LifeSpring's Science Advisory Board's Recommendation for mature adults. |
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Toxicity None Impact of Aging The CoQ10 levels of the body drop rapidly after age 25. There has been some speculation that part of this may be due to insufficient intake of the vitamins niacin, vitamin B6, vitamin B12, folic acid, and vitamin C. These vitamins are needed to convert the amino acid, tyrosine, into Coenzyme Q10. Health Benefits Heart Disease CoQ10 may have a role in the treatment of heart failure, as it has been demonstrated to be highly concentrated in the myocardium and to be deficient in the majority of CHF patients. It may be important in helping the cardiac muscle cells do their jobs more efficiently. As an antioxidant, it may also play a role in preventing lipid peroxidation and by stabilizing cell membranes. It is also believed to help prevent atherosclerosis by helping to block the formation of fats related to cholesterol. Food Sources Meats, fish, poultry, eggs, vegetable oils and soybeans. Latest Research Both European and American studies, though sometimes flawed, are consistently showing modest improvements in heart failure symptoms with the use of CoQ10. Recommended doses are from 50-300 mg daily; the dose used in the most widely reported Italian trial of the effects of CoQ10 on heart failure was 100 mg daily. A six-year study carried out by researchers at the University of Texas found that patients being treated for congestive heart failure who took CoQ10 in addition to standard therapy achieved a 75% chance of survival rate after three years, compared to a 25% survival rate for those solely using conventional therapy. In a collaborative study between the University of Texas and Japan's Center of Adult Diseases, CoQ10 supplementation lowered high blood pressure without medication or dietary changes. VITAMIN D DefinitionA fat-soluble vitamin comprised of a group of compounds, of which the two most prominent forms are ergocalciferol (vitamin D2) and cholecalciferol (D3). D2 is derived from common plant steroids and is the usual form used for vitamin D fortification of foods. D3 is the form of vitamin D obtained when radiant energy from the sun strikes a form of cholesterol present in the skin and converts the precursor into D3. Since the body is capable of producing vitamin D, it really does not meet the classical definition of a vitamin. It is more of a "prohormone"; that is, vitamin D is metabolized to a biologically active form that functions as a steroid hormone. Vitamin D is known as the "sunshine" vitamin because the sun's ultraviolet rays activate a form of cholesterol, present in the skin, to convert into vitamin D, so we receive this powerful nutrient either through ingestion or exposure to sunlight. The precursors to vitamin D are present in animal and plant tissues in the form of 7-dehydrocholesterol and ergosterol, respectively. In order to make these into the provitamin form (not quite a vitamin yet!), they need ultraviolet irradiation from the sun. This converts 7-dehydrocholesterol into D3 (cholecalciferol and ergosterol) to D2. Then the kidneys change this into a useable form. Vitamin D is crucial for children as it aids in the absorption of calcium from the intestinal track and the breakdown and absorption of phosphorus, required for bone formation. Without it, bones and teeth do not calcify properly. Vitamin D also helps synthesize enzymes in the mucous membranes involved in the active transport of calcium. Other vital benefits of vitamin D include maintaining a stable nervous system and normal heart and blood clotting function because these are related to the body's supply and utilization of calcium and phosphorus. Vitamin D prevents and cures rickets, a disease resulting from insufficient calcium, phosphorus or vitamin D. It also plays an important role in dentition, preventing tooth decay and pyorrhea, an inflammation of the sockets of the teeth. Both vitamins A and D are beneficial in reducing incidents of colds and the two taken together along with vitamin C are valuable preventatives. Ulcer patients should be checked for vitamin D deficiency as researchers have discovered that the acidity of gastric juices, named as a cause for stomach ulcers, is affected by the amount of vitamin D in the diet. Vitamin D occurs naturally in small amounts in butter, cream, egg yoke and liver. The best food sources are fish liver oils. Saltwater fish, such as herring, salmon, sardines and tuna contain substantial amounts of vitamin D. Normally cow's milk is a poor source of this vitamin, but 98% of all milk available is fortified with vitamin D and is therefore an excellent source. Margarine, cereals and chocolate mixes are also fortified. Causal and brief exposure of the hands, arms and face to sunlight is considered the same as 200 IUs of ingested vitamin D. UV light penetration varies, but casual exposure appears to be sufficient to last throughout the winter except for those individuals unable to receive exposure. Fortification of foods with vitamin D appears to be adequate for these people. Milk is beneficial for this fortification because of the presence of calcium. Role:
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*LifeSpring's Science Advisory Board's Recommendation for mature adults. |
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Toxicity The new RDI includes a special set of values called Tolerable Upper Intake Levels (ULs). The UL is the maximal level of nutrient intake that is unlikely to pose risks of adverse health effects. For vitamin D, the UL has been set at 25 ug/day for infants and 50 ug (2000 IU) for everyone aged one year and older. Vitamin D can be toxic if consumed in high doses. Excessive amounts of vitamin D supplementation can lead to loss of calcium, and bone deformities. It is important for supplement users to read product labels and avoid taking too much of this vitamin. Impact of AgingChanges in metabolism of vitamin D may occur with aging. In addition, loss of bone increases in the elderly. As can be seen from the comparison between the RDAs and the new AIs, amounts of vitamin D recommended as "adequate" for older people are substantially higher. These recommendations are designed to be adequate even for older people who have little exposure to sunlight. Older people tend to get less vitamin D from this source than younger people as the capacity of the skin to synthesize vitamin D decreases with age and often many older people spend less time outdoors. In addition, chronic disease influences vitamin D status, particularly intestinal, liver, renal, and parathyroid disorders; drugs (anti-convulsants, phenobarbitol, oral contraceptives) and chronic alcoholism. Food Sources For the most part, vitamin D is present in unfortified foods in only very small and variable quantities. The vitamin D that naturally occurs is generally derived from animal products. Saltwater fish, such as herring, salmon, sardines and tuna contain substantial amounts of vitamin D, and fish liver oils are extremely rich sources. Plants are extremely poor sources and fruits and nuts contain no vitamin D. As a consequence, in the U.S. foods such as milk, margarine, butter, cereals and chocolate mixes are fortified with vitamin D. Excellent LifeSpring Sources Chicken Alfredo, Mango Orange Smoothie, Cherry Berry Smoothie, Strawberry Banana Smoothie, and Dutch Chocolate Smoothie. New Research Recent studies show that poor vitamin D status may be increasing the risk of diabetes among older people. Correction of vitamin D deficiency in the elderly may be of value in maintenance of normal sugar metabolism and prevention of diabetes. This study also confirms other evidence indicating that deficiencies are very common among elderly people, especially if fortified food products are not consumed. THIAMIN (Vitamin B-1) DefinitionA water-soluble vitamin that combines with pyruvic acid to form a coenzyme necessary for the breakdown of carbohydrates into glucose, which is then oxidized by the body to produce energy. Thiamin is vital to a healthy nervous system and benefits mental attitude, in addition to being linked with expanding individual learning capacity. This nutrient is also essential for stabilizing the appetite by improving food assimilation and digestion, especially that of starches, sugars and alcohol. Deficiency of thiamin is associated with abnormalities of carbohydrate metabolism and symptoms occur primarily in the gastrointestinal, nervous and cardiovascular system. The clinical condition associated with the prolonged intake of a diet low in thiamin is traditionally called beriberi, whose primary symptoms involve the nervous and cardiovascular system. Role
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*LifeSpring's Science Advisory Board's Recommendation for mature adults. |
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Toxicity There are no known toxic levels of thiamin when taken orally. As the vitamin is not stored well in the body, it is unlikely it could accumulate to toxic levels. The safety levels appear to be at least 300 mg/day, or higher. Impact of Aging Among the nutrients involved in maintaining healthy energy metabolism are the B vitamins and thiamin. It is recognized that other factors related to age impact thiamin status such as chronic diseases by decreasing intake, normal absorption etc. Health Benefits
Pork, organ meats, oysters, green peas, collard greens, oranges, dried beans, peas, and wheat germ are the richest sources of thiamin. Other good sources are brewer's yeast, fish, peanuts and peanut butter, whole grain breads and cereals and nuts. Excellent LifeSpring Sources Sweet & Sour Chicken Chow Mein, Seafood Gumbo, Meatloaf , Chicken Alfredo, Italian Sausage and Pasta, Roast Pork, Creole Cod, and Dutch Chocolate Smoothie. VITAMIN B6 Definition:A water-soluble vitamin that comprises three chemically, metabolically and functionally related forms: pyridoxine, pyridoxyl and pyridoxamine. Vitamin B6 is involved in the building and breakdown of carbohydrates, fats and proteins; however, its primary role involves amino acids, the building blocks of proteins. It aids in the conversion of one amino acid to another, the synthesis of new amino acids from carbohydrate, the conversion of amino acids to carbohydrate or fat for storage or energy, and the conversion of the amino acid tryptophan to niacin. Thus, B6 is involved in the manufacture of most protein-related compounds, such as hormones, hemoglobin in red blood cells, nerve chemicals and many enzymes. In addition, vitamin B6 is essential in the conversion of one type of essential fat to another and in the formation of fat-derived hormone-like substances called prostaglandins that regulate a variety of body processes including blood pressure, muscle contraction, and heart function. Vitamin B6 also aids in the formation and maintenance of the nervous system, and therefore is an essential nutrient in the regulation of mental processes and mood. Role:
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*LifeSpring's Science Advisory Board's Recommendation for mature adults. |
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Toxicity With the therapeutic use of B6 for various disorders, self-medication has become the potential problem of toxicity. The minimal dose at which toxicity develops remains to be determined. According to a report in the New England Journal of Medicine, large doses of vitamin B6 may cause severe nervous dysfunction. Studies from 4 prestigious medical centers described the symptoms of 7 adults who had been taking large doses (from 2,000-6,000 mg-for periods ranging from 2-40 months) This amount exceeded the RDA by 1,000-3,000 times. The symptoms described are relatively rare, and the use of B6 doses of 2-250 mg per day for extended periods appears to be safe. Impact of Aging The metabolic and physiologic changes that come with aging can affect the status of vitamin B6, and together with B12 and folate can impact general health, particularly in cognitive function and heart disease. Older people may need more than the RDA for vitamin B6. In one study done in 1984, it was demonstrated that 92% of older women and 90% of older men do not even get two-thirds of the RDA for vitamin B6. More than half of the American adults get less than the recommended 2 mg a day of vitamin B6. Health Benefits Heart Disease A poor vitamin B6 status can result in elevated homocysteine levels. Homocysteine is an amino acid in the bloodstream. When present at high levels, homocysteine damages blood vessels, narrows arteries, and causes blood clots. Adequate intake of three B vitamins, B6, folic acid and B12 help to prevent coronary artery disease. In addition, vitamin B6 may influence cholesterol metabolism. One study using 10 mg of pyridoxine for 22 weeks by hypercholesterolemic adult men resulted in a significant decrease in cholesterol levels, with most of the reduction due to a decreased level of LDL cholesterol. Diabetes As this vitamin is important in carbohydrate metabolism, a deficiency causes altered insulin response to sugar and abnormal glucose tolerance. Insulin sensitivity improves when vitamin B6 intake increases in people who are deficient in the vitamin. Food Sources The richest sources of B6 are chicken, fish, kidney, liver and pork. Other good sources are unmilled rice, soy beans, lentils, oats, whole-wheat products, wheat germ, banana, avocado, peanuts and walnuts. Excellent LifeSpring Sources Minestrone Soup, Black Bean Chili, Sweet & Sour Chicken Chow Mein, Seafood Gumbo, Meatloaf, Chicken Alfredo, Chicken and Pasta, Pot Roast meal, Roast Pork, Creole Cod, Italian Chicken and Pasta, Dutch Chocolate Smoothie. FOLIC ACID DefinitionFolic acid, or folate, belongs to the water-soluble vitamin B complex and functions as a coenzyme, together with vitamins B12 and C, in the breakdown and utilization of proteins. Folic acid functions metabolically as coenzymes that transport single carbon fragments from one compound to another in amino acid metabolism and nucleic acid synthesis. The main function of folic acid is to maintain the genetic code of the cells and regulate cell division and the transfer of inherited traits from one cell to another. It is essential for the normal growth and maintenance of all cells, and works with vitamin B12 to form hemoglobin in red blood cells. Folic acid is also involved in the production of neurotransmitters, such as serotonin, that regulate mood, sleep and appetite. Deficiency of the nutrient leads to impaired cell division and to alterations in protein synthesis. The most publicized deficiency is that of neural tube defects in infants which occur in the first few weeks after conception, as well as its role in helping to reduce the concentration of blood homocysteine, a strong independent risk factor for heart disease. Role:
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*LifeSpring's Science Advisory Board's Recommendation for mature adults. |
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Toxicity No toxic effects are known for folic acid even when doses 1,000 times the RDA are consumed. In one study with adults, no adverse effects were noted after 400 mcg/day for 5 months. However, chronic doses of 10-75mg/kg body weight can injure the kidneys. Also, concerns have been raised about high intakes masking pernicious anemia, but this effect is established only at intakes of 5 mg or higher. Impact of Aging Despite an apparently low intake of folic acid, most elderly persons have normal whole blood folate concentrations. Age has not been shown to influence the activity of mucosal folate conjugate or intestinal absorption. However, folate status may be related to medications, health, and socioeconomic status. Plasma homocysteine, a blood chemical linked to clogging of arteries, may be a more sensitive indicator of folate deficiency than is serum folate in the elderly. The predominant cause of homocysteine blood concentrations above the low, normal base line is inadequate blood folate. Health Benefits Supplements over 0.4 mg/day are considered pharmacological doses. Such doses are most commonly used in cancer chemotherapy. In addition, large doses of folic acid (10 mg/day) may eliminate symptoms of folate deficiency, such as restless legs, tired legs, etc. Large doses of folic acid should not be taken unless the possibility of vitamin B12 deficiency has been first ruled out. Strict vegetarians who consume large amounts of folic acid-rich foods and little or no vitamin B12 are at particular risk. Heart Disease Elevated homocysteine concentrations due to insufficient blood folate concentrations are common. An intake of 400 mcg of supplemental folic acid will minimize the blood homocysteine concentrations of most of the population and the evidence is strong that this level will help prevent Heart Disease. Folate lowers the level of blood homocysteine. Food Sources Folate is widely distributed in food. Liver, yeast, leafy vegetables, legumes and some fruits such as oranges, are especially rich sources. Asparagus, broccoli, cauliflower, cabbage, strawberries, melons and fortified grain products are also good sources. Note: Studies have shown that consumption of a particular food alone, estimated to contain 400 mcg of folate, failed to increase blood folate, whereas a supplement or serving of cold breakfast cereal containing 400 mcg of folic acid increased blood folate by about 50%. Other studies have shown that at least 400 mcg of folic acid plus the usual diet is required to achieve blood folate concentrations sufficient for full prevention of birth defects. Excellent LifeSpring SourcesMinestrone Soup, Seafood Gumbo, Chicken Alfredo, Salmon Ravioli, Creole Cod, and Dutch Chocolate Smoothie. VITAMIN B12 DefinitionCobalamin is the general name for this vitamin and reflects the inclusion of cobalt in the vitamin's structure and the only vitamin that contains essential mineral elements. Animal protein is nearly the only source in which B12 occurs naturally in foods in substantial amounts. B12 is indispensable for normal metabolism of nerve tissue and is active in protein, fat and carbohydrate metabolism. It is also involved in the body's processing of four amino acids, pantothenic acid and vitamin C. Moreover, vitamin B12 helps iron function better in the body and aids folic acid in the synthesis of choline. Unlike other water-soluble nutrients, vitamin B12 is stored in the liver, kidney, and other tissues, and symptoms of deficiency (the most well known being pernicious anemia) may take up to five years to develop. Role:
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*LifeSpring's Science Advisory Board's Recommendation for mature adults. |
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Toxicity There are no known toxic effects in adults when the vitamin is consumed several times the RDA. Excesses are excreted in the urine. Impact of Aging Absorption of vitamin B12 decreases with age or with a deficiency of iron and vitamin B6. Deficiency is usually found in mid-to-later life when the production of intrinsic factor declines. (Intrinsic factor is a substance in digestive juices that aids in the absorption of the vitamin) Many believe vitamin B12 deficiency to be a common disorder in the elderly. In April, 1998 the National Academy of Sciences recommended that everyone over age 50 take supplemental vitamin B12. The academy issued that advice because many older people don't secrete enough stomach acid, needed to digest foods containing vitamin B12, and because B12 deficiency can cause serious neurological problems. An estimated 10-30% of people over age 50 are at risk for B12 deficiency. Some research also suggests that low B12 levels may also increase susceptibility to heart attack and stroke. Health Benefits Heart Disease Vitamin B12 and B6 work with folic acid to maintain a healthy level of blood homocysteine. Elevated homocysteine levels in plasma has a strong association with congestive heart disease peripheral vascular, and cerebrovascular disease. Diabetes The symptoms of vitamin B12 deficiency and the nerve disorders associated with diabetes are similar. Possible disturbances in vitamin B12 metabolism might be associated with diabetic neuropathy. Food Sources Foods of animal origin or fermented vegetables, such as the fermented soybean product called miso, are the only sources of vitamin B12. The vitamin is produced only by bacteria and is not a natural component of plants. Extra lean meats, poultry, fish, shellfish, milk, organ meats, cheese, and eggs are excellent sources of the vitamin. Excellent LifeSpring Sources Pot Roast meal, Creole Cod, and Dutch Chocolate Smoothie. SODIUM DefinitionAn essential mineral found mainly in the extracellular fluids: the vascular fluids within blood vessels, arteries, veins and capillaries, as well as the intestinal fluids surrounding the cells, sodium is also found within the bones. Together with potassium, sodium equalizes the acid-alkali factor in the blood and is involved in muscle contraction and expansion and in nerve stimulation. Found in virtually all foods, especially sodium chloride, or salt, sodium is fundamental to a healthy body; however, the average diet contains far more sodium than necessary. Role:
Limit intake to 2,400 mg sodium/day. Although there are no RDAs for sodium, the National Academy of Sciences has established the Estimated Minimum Requirement at 500 mg per day. It also recommended limiting the daily intake of salt to 6 grams (2,400 milligrams of sodium). Table salt is 39% sodium and 1 teaspoon of it contains about 2,000 milligrams sodium. Though it is rare, it is possible to be deficient in sodium. This usually occurs in heavy laborers or marathoners, who lose sodium as they sweat, and in those who lose fluids due to diarrhea, diuretics or heavy use of laxatives. LifeSpring Optimum Daily IntakeLimit intake to 2,000 mg sodium/day for individuals with Congestive Heart Failure and hypertension Limit intake to 2,400 mg sodium for others. Toxicity For some individuals who may be "salt sensitive", (about 1/3 of Americans) too much sodium in the diet may contribute to high blood pressure, or hypertension and lead to increased calcium loss in the urine. Acute excessive intake of sodium leads to an increase in extracellular space as water is pulled from cells to maintain sodium concentration. The end result is edema (water retention), and hypertension. Usually such acute toxicity from dietary sodium is not aconcern, since as long as water needs can be met, the kidney can excrete the excess sodium. Sustained over-consumption of sodium, particularly as salt, has been related to development of hypertension in "salt sensitive" individuals. Also, when consumed in excess, sodium may increase calcium losses in the urine and may thus reduce bone density. Impact of Aging Sensitivity to salt seems to increase with age, which may help to explain why Americans' blood pressures tend to rise as they grow older. Special attention must be given to the sodium/water balance needs of the elderly whose thirst sensation may be blunted or who may easily become dehydrated due to diuretics, diarrhea, and inadequate intake of fluids. Health Benefits Heart Disease Maintains electrolyte balance necessary for maintaining blood pressure and muscle activity. Almost 50% of people with hypertension respond favorably to sodium restrictions and are known as "salt sensitive". Studies of salt-sensitive animals demonstrate that adequate potassium intake in these animals provides protection from hypertension. The relationship of sodium with other nutrients might affect hypertension more than sodium intake alone. Reducing sodium intake while increasing potassium intake, with a lower resulting 1:1 ratio, lowers blood pressure, the need for medications, and reduces the risk for developing hypertension. Food Sources Table salt, salted or processed foods such as smoked or preserved meats, canned foods, condiments such as mustard, mayonnaise, pickles, olives, salad dressings; soy sauce, cheese, broth and bouillon, soups and salted snacks, such as chips, salted nuts, crackers, etc. Excellent LifeSpring Sources All LifeSpring products have are formulated with reduced sodium levels. Some of the excellent choices include Minestrone Soup, Caribbean Black Bean Soup, Santa Fe Black Bean Chili, Pearl Pasta with Vegetables, Chicken pasta fusilli, Honey glazed chicken, Burgundy Beef stew, and Fiesta steak with rice. Latest Research Researchers from six major medical centers put more than 450 people on one of 3 diets, none of which involved rigid sodium or alcohol restriction or even weight loss. All three groups took in at least 2,800 milligrams of sodium daily-17% more than the 2,400 mg limit recommended by National Academy of Sciences. Thus, the new eating plan, dubbed the DASH diet for "Dietary Approaches to Stop Hypertension", allows for more flexibility in a long term eating plan. The plan which showed the greatest reduction in blood pressure were those on a low fat (26% of total calories), high produce (10 servings of fruits and vegetables/day)diet. This may be due, scientists believe, to a diet richer in minerals such as potassium, magnesium, and calcium, which may be involved in keeping blood pressure down. POTASSIUM DefinitionA mineral and principal electrolyte which works in concert with sodium in maintaining the body's fluid balance. Role:
There are no RDAs for potassium. However, it is estimated that the minimum requirement for adults is approximately 1,600 to 2,000 mg (40-50 mEq) per day. However, many nutritionists now recommend increasing the daily quota to 3,500 mg to reduce the risk of high blood pressure. LifeSpring Optimum Daily Intake Equal or greater than sodium level Toxicity Sudden increases in potassium intake to levels of about 18 grams for an adult, without increased losses of potassium from the body, can lead to acute intoxication (hyperkalemia). Although urinary excretion provides some protection, acute hyperkalemia can prove fatal because it can cause cardiac arrest. Impact of Aging More than 90% of ingested potassium is absorbed from the gastrointestinal tract, and the kidney plays a major role in regulating potassium balance. Under normal circumstances, dietary deficiency of potassium does not occur. The most important cause of potassium deficiency is excessive losses, usually through the alimentary tract or kidneys. This can occur through prolonged vomiting, chronic diarrhea, or laxative abuse. The most common cause is the use of diuretics, especially for the treatment of hypertension. Some forms of chronic renal disease and metabolic disturbances, such as diabetic acidosis, can also lead to severe potassium loss. As a result, severe hypokalemia may result in cardiac dysrhythmia, which may be fatal. Health Benefits Heart Disease Helps to maintain electrolyte balance and is necessary for maintaining blood pressure and muscle activity. Hypertension Studies with salt-sensitive animals demonstrates that potassium intake in these animals provides protection from hypertension. Restricted potassium intake encourages the development of salt sensitivities in humans and increase blood pressure.1 There is considerable evidence that dietary potassium exerts a beneficial effect in hypertension and recommendations for increased intake of fruits and vegetables would raise potassium intake of adults to about 3,500 mg per day. Food SourcesMost fruits, vegetables, dairy products, fish, lean meats and poultry contain potassium but bananas, cantaloupe, orange juice, baked potatoes and low fat yogurt, in particular, are excellent sources. Excellent LifeSpring Sources All LifeSpring Home Nutrition Products are designed to have a balance of Potassium and Sodium. Latest Research Investigators using an analysis of the data from all the published studies of dietary salt intake and its effect on blood pressure found there is no support for a general recommendation to reduce sodium intake. Rather, reduced sodium intake may be used as a supplementary treatment in hypertension. They found that a diet high in fruits, vegetables and grains and low in fat (the "DASH" diet) seems to be the most successful in reducing hypertension and blood pressure. This may be due to the increased amount of potassium, magnesium and calcium which all play a role along with sodium in maintaining fluid balance in the body. 1. (Based on 20% of Daily Reference Intake of 3,500 mg/day, for 2,000 calorie diet) back to article | ||||||||||||||||