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Vitamin A: Crucial for Vision, Necessary for Health


Written by Dr. Welsh, Published on 25 April 2014

Vitamin A: Crucial for Vision, Necessary for Health

by Dale Bennett

Vitamin A is absolutely necessary for health - in fact, I'll go further: it's absolutely necessary for human life. Without sufficient Vitamin A, you could suffer poor night vision and in severe cases total blindness; an impaired immune system and increased susceptibility to infections, especially ear infections and urinary tract infections; and deterioration of bones and tooth enamel, possibly leading to loss of your teeth.

Pregnant and breastfeeding women should take special care to get the right amount of this crucial nutrient, as insufficient Vitamin A can prevent proper fetal and infant development. (In fact, alcohol consumption during pregnancy is thought to harm unborn children specifically by preventing the proper metabolism of Vitamin A, leading to Fetal Alcohol Syndrome.) But consuming too much Vitamin A when you're pregnant can lead to birth defects. So read on: I'll be discussing just how much of this nutrient is needed below.

Vitamin A comes in several forms, in two basic categories: among the types of Vitamin A that come from plants, beta-carotene is the most common and well known; types of Vitamin A from animal sources are called retinoids.

"Retinoids" - the word sounds a lot like the word "retina," doesn't it? For good reason: Vitamin A is absolutely necessary for proper functioning of your retinas, the "screens" at the back of your eyes where your lenses focus the light from whatever you may be looking at. In the retina, chemical reactions to the focused light form nerve impulses that are then transmitted to the brain, allowing you to see. In the eye, Vitamin A combines with the protein opsin to form light-absorbing molecules. When you aren't getting enough Vitamin A, your first symptom will be night blindness, although daytime vision will at first seem unaffected. If the deficiency continues for a prolonged period, total blindness may result.

Vitamin A also plays a crucial chemical role in gene transcription, the process by which DNA is replicated during the formation of new cells. We have billions of cells in our bodies, and many of them die every day and must be replaced by new cells. Each cell in your body carries your entire genetic code (with the single exception of your sex cells - sperm or eggs - which carry exactly half). New cells can only come into being through cell division, and the DNA code from each cell must be replicated every time. Without sufficient Vitamin A, this necessary process falters or fails. This can prevent proper fetal development, as I pointed out earlier, but it can also stunt the growth of children at any age, and impair our health as adults, too.

Vitamin A is also necessary for skin health, as it is a vital nutrient needed for the proper development of skin cells. Topical preparations of Vitamin A in the form of retinoids (and some high-dose oral medications based on this nutrient) have powerful anti-acne properties, too.

Vitamin A is also an effective antioxidant - meaning it fights the free radicals that cause cell damage and constitute one of the main factors in aging - and contributes to bone and tooth health. Vitamin A also helps the body's immune system fight off disease. It's even used in some anti-HIV drugs.

Around the world, it's estimated that almost one third of infants, toddlers, and children under six years old have Vitamin A deficiency - causing over a quarter million of them to go blind every year. A study in Africa also showed a major reduction in deaths from malaria when children were given Vitamin A supplementation.

Encouraging mothers to breastfeed their infants (assuming the mother has sufficient supply of the nutrient, of course) can help stave off Vitamin A deficiency in babies. You can get sufficient Vitamin A as a part of a healthy, natural diet - in fact, that's the best way you can do it, since there's a synergistic effect - where the whole is greater than its component parts - when we consume many nutrients and vitamins and trace elements together in the foods we evolved to eat. Some foods rich in Vitamin A include spinach, liver, dandelion greens, sweet potatoes, carrots, broccoli leaves, butter, and kale. Most of the time, the stronger the color of the fruit or vegetable, the more beta-carotene it contains.

If you decide you need Vitamin A supplementation, it's important not to take too much. For an average adult 900 micrograms (3,000 IU) per day is about right.

Vitamin A poisoning can happen if you consume very large quantities of of vitamin A for many months - authorities say this would take a prolonged exposure to over 4,200 micrograms (14,000 IU) a day. (There are some exceptions to the 900 microgram rule of thumb: Ultra-high Vitamin A doses - for very limited periods - are sometimes prescribed for those with HIV or severe Vitamin A deficiency.) One sign of too much beta-carotene consumption is a yellowish discoloration of the skin, especially on the soles of your feet and the palms of your hands. It's very unlikely you could ever get this amount - of any variety of Vitamin A - from foods. It's a supplementation issue. Supplements are useful in certain situations: for example, when people are temporarily on a very restricted diet. But one has to be careful. Some people believe that if one pill is good, ten pills must be even better. But when it comes to nutrients, that simply isn't true. Our bodies depend on multiple, complex chemical processes, and having the right nutrients in the right proportions is very important. Educate yourself. Make informed decisions. And take charge of your health and your life!

REFERENCES

Fennema, Owen; Fennema's Food Chemistry, CRC Press, Taylor & Francis, pp. 454-455

Tanumihardjo, S.A., ."Vitamin A: Biomarkers of nutrition for development," American Journal of Clinical Nutrition 94

Black, R.E. et al.; Maternal and Child Undernutrition Study Group (2008); "Maternal and child undernutrition: global and regional exposures and health consequences". Lancet 371

George Mateljan Foundation, The World's Healthiest Foods, "Vitamin A," http://www.whfoods.com/genpage.php?tname=nutrient&dbid=106 , accessed April 20, 2014

Mayo Clinic Online, "Vitamin A," http://www.mayoclinic.org/drugs-supplements/vitamin-a/dosing/hrb-20060201 , accessed April 19, 2014


Vitamin D The Sunlight Vitamin


Written by Dr. Welsh, Published on 23 April 2014

What is Vitamin D and Why is It Important?

Vitamins are nutrients that the body needs that it can't make on its own. Vitamin D3 is unique, because the body has the ability to produce the nutrient naturally, but most people still don't get enough of it.

The human body can produce its own Vitamin D using two primary ingredients: Cholesterol and Sunlight. Vitamin D is actually a steroid hormone, in the same category as other hormones such as Testosterone, Cortisol, and Estrogen. Vitamin D is important because it protects the body from a number of medical conditions, and it also has a strong impact on our genetic expression. Vitamin D is incredibly important for the body to function properly, encouraging optimal health and wellness.

Vitamin D Deficiency Common Throughout the World

Scientists have understood the importance of Vitamin D for decades, but new research continues to unearth new benefits, showing that the nutrient is vitally important for both preventing premature aging and softening the effects of the aging process itself. Even though our body does have the capacity to create its own Vitamin D, there are millions upon millions across the world that experience negative effects directly as a result of Vitamin D Deficiency.

This isn't just a 3rd world problem either, Vitamin D Deficiency is a major problem in America and across the world. Medical research has shown than if everyone on earth got the Vitamin D that they needed throughout their lives, the risk of various forms of cancers would drop by 50%!

How Does Sunlight Produce Vitamin D?

Like the vast majority of mammals, humans can produce their own Vitamin D3 as long as they expose themselves to sufficient sunlight. This is an effective way for most people to get sufficient Vitamin D, at least until around the fifties. The problem with this method is that too much exposure to ultraviolet light can lead to an increased incidence of skin cancer, and it also prematurely ages the skin. Because of these two reasons, most medical professionals and nutritionists advise against getting Vitamin D primarily through sunlight, and recommend Vitamin D supplements as a safer and healthier alternative.

When was Vitamin D Discovered?

The scientific name for Vitamin D3 is Cholecalciferol, and it is undeniably important for optimal health. Like most complex nutrients, Vitamin D was not discovered until just over one hundred years ago, when physicians were attempting to discover a useful medical treatment for rickets, which is a dangerous bone disease that commonly affected pediatric patients.

Vitamin D and Rickets

The disease began to reach epidemic levels in the 19th century, in the heart of the Industrial Revolution. During this period, agricultural economies across the western world quickly converted from farming work to factory work, and everyone, even children, began to work in dark factories, away from sunlight. These factories were poorly lit and dirty, and major industrial cities quickly became highly polluted, diminishing the influence of sunshine, even outdoors.

Medical scientists discovered that men, women, and children that lived and worked in sunshine were at significantly less risk of rickets than those that lived in industrial cities or cloudy cities further north. Using this demographic evidence, doctors were able to deduce that rickets was caused by a lack of sunlight, and they also found that a prescription of cod liver oil could safeguard the patient completely from the disease. Via this cure, physicians were able to prove that Vitamin D deficiency was a condition of deficiency, rather than a disease caused by a bacterium or virus. Although it would be years before researchers discovered Vitamin D, effective treatment via supplementation was already discovered.

How Common is Vitamin D Deficiency?

Even today, Vitamin D deficiency is still remarkably common. A French study demonstrated that fourteen percent of adults were suffering from exceptionally low Vitamin D levels. In another piece of research, it was discovered that more than forty percent of physicians that did not take Vitamin D supplements had clinically low levels of Vitamin D by the last days of winter. Physicians that did supplement their natural Vitamin D production over the course of the winter only experienced Vitamin D Deficiency at a rate of around ten percent.

Vitamin D Deficiency Easily Prevented

Based on the history of Vitamin D, it is crystal clear that Vitamin D Deficiency is a significant medical condition. Even though this condition is highly preventable, there are millions across America that don't get the Vitamin D that they need. Rickets may be the most obvious symptom of Vitamin D Deficiency, but there are many other issues related to the condition as well. As mentioned earlier, Vitamin D Deficiency can cause the body to age more quickly.

The vitamin also has significant anti-inflammatory benefits as well, and the nutrient also impacts psychological health and can reduce the effects of depression. There is even strong evidence that Vitamin D can enhance the human lifespan and even increase the longevity of the neurons in the nervous system and the brain.

Vitamin D Benefits

The following is just a short list of the benefits of Vitamin D3:

  • Osteoporosis is one of the most life-changing issues faced by aging women, which significantly increases frailty and the danger of experiencing bone fractures and breaks. The most dangerous of these breaks is hip fracture, which severely increases mortality among aging patients. In one piece of research, financed by the Women's Health Initiative, it was discovered that older female patients taking both calcium carbonate and Vitamin D3 supplements experienced twelve percent fewer fractures of the hip than patients in the control group. The dose which produced these benefits was 800 IU daily.

  • Vitamin D3 is an integral nutrient which protects the health of the immune system, and helps the body ward off a wide variety of diseases. Each of the active cells of your immune system have receptors for Vitamin D, and there is clear evidence that Vitamin D deficiency impairs the body's resistance to infection and boosts the chances of symptoms of a number of autoimmune disorders.

  • In particular, Vitamin D is effective and protecting the respiratory system from viral infection. Patients with Vitamin D Deficiency are more likely to come down with the flu, and are also more likely to become a victim of tuberculosis. Deficiency also impacts the severity of both diseases.

  • A recent study presented at the American College of Cardiology in 2010 provided powerful evidence that patients with Vitamin D Deficiency were more likely to experience cardiovascular disease. Just taking an effective Vitamin D3 supplement was sufficient to reduce the risk of death via cardiovascular disease by thirty percent!

  • There is a growing body of evidence that suggests that Vitamin D has the ability to prevent cancer cells from proliferating. Although it is true that excessive exposure to sunlight increases the chances of experiencing skin cancer, there are many types of cancer that are mitigated by sunlight therapy which enhances Vitamin D synthesis. Among the types of cancer which sunlight therapy proves beneficial include cancers of the kidneys, pancreas, and small intestine, as well as myeloma and Hodgkin's lymphoma. Vitamin D Supplementation and sun exposure are also valid aspects of the treatment of prostate, rectal, stomach, uterine, bladder, colon, and cancer of the vulva.

  • Vitamin D Supplementation also reduces the risk of both Alzheimer's and Parkinson's Disease, although the connection is not yet fully understood. In one survey, fifty-five percent of patients with Parkinson's Disease experienced Vitamin D Deficiency, and over forty percent of Alzheimer's patients experienced a similar deficiency.

  • Vitamin D supplements also prove beneficial for patients with Multiple Sclerosis. Patients treated with Vitamin D were more able to walk and engage in daily activities. They also had fewer lesions. Patients with Vitamin D Deficiency are also more likely to experience Multiple Sclerosis relapses. There is demographic evidence that people that live closer to the equator are less likely to experience Multiple Sclerosis, which also suggests a strong connection between Vitamin D and the condition itself.

  • Overall, simultaneous Calcium and Vitamin D3 supplementation have been clinically shown reduce general mortality risk in elderly patients by around nine percent.

How to Get Enough Vitamin D

The most obvious way to make sure you get sufficient Vitamin D is to make sure you get a reasonable amount of sunlight each day. It's important to be cautious when utilizing this natural method, however. Spend no more than fifteen minutes in unscreened, direct sunlight. More has been shown to increase the risk of experiencing skin cancer.

We recommend getting in direct sunlight around 5-10 minutes three times per week. You don't have to walk around with your shirt off, however. Sunlight exposure to your face, hands, and arms should be sufficient to provide for optimal Vitamin D Synthesis.

Vitamin D Boosting Foods

You can also increase your body's capacity for Vitamin D if you consume particular foods. Fatty fish are some of the best options, and they include sardines, mackerel, salmon, tuna, catfish, and eel. If you don't eat meat, some of the best sources include egg yolks and fortified foods such as milk, cheese, and cereal.

How Much Vitamin D Do I Need?

Different groups have different recommendations for optimal Vitamin D supplementation. The International Osteoporosis Foundation suggests 800-1000 IU of Vitamin D per day, and the U.S. Institute of Medicine suggests 600 IU of Vitamin D for individuals up to seventy years of age, and 800 IU for older men and women.

It's in your best interest to take the maximum daily recommendation that you find from a respected source, because Vitamin D has a very low toxicity. It is considered dangerous to take 10,000 IU daily for three months, or 300,000 IU in a single day, far above any recommended dose. When taking any supplement, it's important to understand that too much of even the most beneficial medication can be harmful to your health.

Vitamin D: An Easy Way to Safeguard Your Health and Enhance Longevity!

Unlike pharmaceuticals, Vitamin D is a natural nutrient. It's absolutely vital to your health, and you have the ability to make it on your own in the presence of sunlight. We need the vitamin all throughout our lives, and our need for supplementation grows as our body becomes less efficient at naturally producing the nutrient. Luckily, it's cheap and easy to get all the Vitamin D you need to maximize your vitality and minimize the associated health risks!

References

Aranow, C. "Vitamin D and the immune system." Journal of Investigative Medicine. 2011 Aug;59(6):881-6

Evatt, M.L., et al. "Prevalence of Vitamin D Insufficiency in Patients With Parkinson Disease and Alzheimer Disease." Archives of Neurology 2008; 65(10):1348-1352

Holick, M.F. "Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease." American Journal of Clinical Nutrition. 2004 December; 80(6 Supplement):1678S-88S

Jackson RD, et al. "Calcium plus vitamin D supplementation and the risk of fractures." New England Journal of Medicine. 2006;354:669-83

Mohr, S.B. "A brief history of vitamin D and cancer prevention." Annals Epidemio. 2009 Feb; 19(2):79-83.

Regulska M, et al. "Involvement of PI3-K in neuroprotective effects of the 1,25-dihydroxyvitamin D3 analogue - PRI-2191." Pharmacology Reports. 2006 Nov; 58:6,900-907

Rejnmark, L., et al. "Vitamin D with Calcium Reduces Mortality: Patient Level Pooled Analysis of 70,528 Patients from Eight Major Vitamin D Trials." Journal of Clinical Endocrinology and Metabolism. 2012 May 17

Schleithoff S.S., et al. "Vitamin D supplementation improves cytokine profiles in patients with congestive heart failure: a double-blind, randomized, placebo-controlled trial." American Journal of Clinical Nutrition. 2006 Apr; 83:4, 754-759

Tangpricha V, Pearce EN, et al. "Vitamin D insufficiency among free-living healthy young adults." American Journal of Medicine 2002; 112:659-62

Vitamin D Council, "Am I getting too much Vitamin D?", http://www.vitamindcouncil.org/about-vitamin-d/am-i-getting-too-much-vitamin-d/, retrieved 22 March, 2014


Juicing Pros and Cons


Written by Dr. Welsh, Published on 12 April 2014

Juicing Pros and Cons

by Dell Allen

Juicing machines, books about juicing - even juice bars - are starting to pop up all over the place. And the claims made about juicing are amazing, enticing, and provocative. People in the developed world eat far too few fruits and vegetables (and way too much processed and junk foods), and juicing can make up for that by making it possible to get the food value of many, many servings of fruits and vegetables in a single glass. The proponents of juicing - which involves removing all or almost all pulp and fiber from these foods and making them into a drinkable "juice" - have said that drinking these juices allows greater nutrient intake and density, more exposure to antioxidants (which can retard the aging process), can kill pain, and reduce the need for medication. What's the real story?

Pros of juicing:

1. Some people simply don't like to eat fruits and vegetables. So they avoid them as much as possible, missing out on a lot of good basic nutrition and trace elements. Such people also tend to fill up on other foods to compensate, which in some cases can lead to excessive calorie intake, weight gain, and nutritional imbalance. Juicing can make it quick and simple to get many servings' worth of vegetable or fruit goodness in a single quickly-prepared glass. For example, it's quite possible for a large serving of juice to contain all the enzymes, calories, water, trace elements, and natural sugars from five full pounds of fruits and vegetables. Can you imagine trying to eat five pounds of anything for breakfast - and succeeding? I didn't think so.

2. Not only are the "juiced" nutrients more densely packed than they are in the whole fruit or vegetable, but for many people juicing is easy and fun and encourages them to try out new and potentially healthy additions to their diets that they wouldn't have tried otherwise. There are now a huge number of juicing recipes that you can find on the Internet, and thousands of other juicing enthusiasts have discovered combinations that, they say, make the most prosaic of veggies taste delightful. And, whatever recipes you might find, you can add your favorite ingredients to the blend and find the mix that's just right for you!

3. It's possible to add protein to the mix for more complete nutrition and even better flavor. Some high-protein ingredients are yogurt, flax seed, peanut butter, finely ground nuts, and almond milk.

Cons (and things to watch out for):

1. Juiced fruits and vegetables can go bad very quickly. The same good stuff that your body craves is attractive to microorganisms too. And juiced veggies and fruits don't have the chemical preservatives that processed foods and drinks do, so they start to rot almost immediately. So, to prevent your new juice blend from going bad, make sure and make just enough for you and your family to drink that same day (and immediately freeze whatever portion you're going to drink later). In fact, for maximum freshness it's best to make just enough to consume right there on the spot (and make sure your sources, like your farmers' market or grocery store, provide absolute freshness too). Frozen juice can keep its full food value for up to three days.

2. Though juicing fanatics might regard this as blasphemy, consider blending (yes, in a common kitchen blender) instead of juicing on some occasions. Blenders retain the fiber, unlike juicers which remove it. And fiber is very, very good for you. So why eliminate all of it, all the time? Fiber adds bulk and helps fill you up too (especially important if you're trying to lose weight).

3. Be very skeptical of "too good to be true" claims: they probably are "too good" and "not true." High-pressure sales of juicing products, even sometimes with celebrity endorsements and multi-level marketing, accompanied by claims of "total life-changing" or "cheating death" experiences, should make you leery. These kinds of sales pitches are almost always linked with wildly overpriced juicing products. And you should discount claims that you ought to avoid solid food and subsist only on juice; that could lead to serious nutritional deficiencies. Claims that juicing gives you more nutrients than you'd get from eating the same foods whole (because, supposedly, the fiber that juicing removes "gets in the way" of absorption) are also suspect, and decrease the credibility of those making them.

4. Look around the major online marketplaces like Ebay and Amazon to see what price ranges the different kind of juicing supplies are falling into these days. Then you'll know what's out there and how much it usually costs if you decide to explore the many juicing specialty sites that are online these days.

5. Don't neglect health and juicing discussion forums on the Internet. There you can find uncensored and (usually) unbiased personal stories and reviews by those who've tried juicing and juicing products.

6. If you concentrate your juicing efforts mainly on fruits (and many do), you'll be getting a lot of sugar in your diet, and that can add up. Try to strike a balance between fruits and vegetables. (And nutritionists recommend varying the colors of the foods you choose, too, to get a good mix of nutrients.) These days, there are many sites on the Internet which give calorie counts for almost any conceivable food. Remember, you're in charge, and you're doing this to take control of your own nutrition, so take the job seriously and do the research.

7. Make sure and thoroughly clean your juicer after each use. The bad bacteria that can make your juice start to go bad after sitting out for even as little as half an hour also start working - just as fast - on the food residues and particles in all the nooks and crannies of your juicing machine. You don't want to be adding this morning's bacteria population to this evening's juice! Also wash all utensils, wash the fruits and vegetables themselves to remove any dirt, pesticides, or bacteria, and also keep all your implements and cutting boards scrupulously clean at all times.

Bottom line: Juicing doesn't give you anything that eating non-juiced whole veggies or fruits wouldn't give you. And there's a lot of healthy fiber that you don't get if you just consume juiced fruits and vegetables - the juicing process removes it all. But, if you already have enough fiber in your diet, and if you have historically been doing very poorly at eating a healthy number of servings of these essential foods, then juicing can be an easy way to ramp up your consumption of some of the healthiest foods you can eat, and you can have a lot of fun in the process! Just don't go too hog wild on the fruits and ignore the vegetables, since many fruits have a high sugar content that can lead to weight gain and other problems if carried to excess. Juice away!

REFERENCES

Nguyen, Anna. "Juicing for Health and Weight Loss," WebMD, http://www.webmd.com/diet/features/juicing-health-risks-and-benefits, retrieved April 5, 2014.

O'Neil, C.E., et al. "100% Orange juice consumption is associated with better diet quality, improved nutrient adequacy, decreased risk for obesity, and improved biomarkers of health in adults," National Health and Nutrition Examination Survey, 2003-2006. Nutrition Journal. 2012;11:107

Duyff, R.L., American Dietetic Association Complete Food and Nutrition Guide. 4th ed. Hoboken, NJ: John Wiley & Sons; 2012.

Rampersaud, G. "A comparison of nutrient density scores for 100% fruit juices," Journal of Food Science. 2007;72:S261


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