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Today’s Topic: Vitamins, Minerals

• Vitamin and Mineral co-factors that specifically benefit the metabolism of fats, carbohydrates and proteins for improving health.

• Considerations for whether or not to use supplements.

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Foods are only one aspect of what contributes to our sense of well being:

AdequateRest

Food Light

Water

SufficientExercise

Air

GENETIC FACTORS

PSYCHOLOGIC FACTORS

Degeneration is caused by:

• Malnutrition (deficiencies)

• Excesses

• Internal Pollution

• Genetic Disorders

• Aging

(lesscontrollable)

(morecontrollable)

Understanding nutrition provides power to make informed decisions that can improve health and well being.

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Vitamins & Minerals - Micronutrients

Micronutrients, provide virtually no energy but are the essential cofactors for metabolism to function. Micronutrients are primarily vitamins, minerals and trace elements.

Although these are required in very small amounts in the diet, they are nevertheless key dietary components. The processes of growth, energy production, and many other normal functions would not occur without them.

Health, consequently, is related to an optimum supply of both macronutrients (carbohydrates, fats and proteins) and micronutrients. Insufficient or excess intake of either can lead to problems. In the world today, the main nutritional issues are primarily related to excess intake of macronutrients and/or insufficient intake of micronutrients.

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Vitamins - Micronutrients

A "vitamin" by definition is a substance regularly required by the body in small amounts but which the body cannot make and is, therefore, required to be supplied in the daily diet. They enhance the body’s use of carbohydrates, proteins, and fats. They are critical in the formation of blood cells, hormones, nervous system chemicals known as neurotransmitters, and the genetic material deoxyribonucleic acid (DNA).

Fat-soluble vitamins, which include vitamins A, D, E, and K, are usually absorbed with the help of foods that contain fat. Fat containing these vitamins is broken down by bile, a liquid released by the liver, and the body then absorbs the breakdown products and vitamins. Excess amounts of fat-soluble vitamins are stored in the body’s fat, liver, and kidneys. Because these vitamins can be stored in the body, they do not need to be consumed every day to meet the body’s needs. While it is difficult to "overdose" on them from foods, consuming mega doses of fat soluble vitamins, especially A and D, can lead to a dangerous buildup in the body.

Water-soluble vitamins, which include vitamins C (also known as ascorbic acid), B1 (thiamine), B2 (riboflavin), B3 (niacin), pantothenic acid, B6, B12, biotin, and folic acid, cannot be stored and rapidly leave the body in urine if taken in greater quantities than the body can use. Foods that contain water-soluble vitamins need to be eaten daily to replenish the body’s needs.

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Minerals - Micronutrients

Minerals Minerals are inorganic elements that originate in the earth and cannot be made in the body. They play important roles in various bodily functions and are necessary to sustain life and maintain optimal health, and thus are essential nutrients.. They also help in such cellular activity as enzyme action, muscle contraction, nerve reaction, and blood clotting. Mineral nutrients are classified as major elements (calcium, chlorine, magnesium, phosphorus, potassium, sodium, and sulfur) and trace elements (chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium, and zinc).

You can get all the minerals that you need from a varied diet, but if you want to take extra minerals, chelated minerals offer no advantage over non-chelated ones. Once a non-chelated mineral is in your intestines, it chelates or binds to parts of food.

Mineral absorption depends on what is in your stomach and intestines when you eat the mineral. For example, fat increases and fiber decreases mineral absorption. Vitamin C will significantly increase the absorption of iron from plant foods. One mineral can affect the absorption of another. Taking calcium with iron together reduces absorption of both minerals. Taking large amounts of zinc markedly inhibits copper absorption.

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Some Metabolic co-factors for Carbohydrates

Chromium:A trace element – chromium- is essential in producing a substance called glucose tolerance factor (GTF - an organic complex of chromium with dinicotino-glutathione linked with the maintenance of glucose tolerance and augments the action of insulin.) Consuming refined sugar can cause depletion of body chromium as it lacks sufficient amounts of the mineral for its own digestion. Molasses has ten times as much chromium as table sugar. Chromium does not cause fat to be lost, but does increase lean body mass (muscle). It also can lower cholesterol and triglyceride levels. (A supplement that absorbs well is “Chromium Picolinate” 400 mcg – 1 tablet per day)

B vitamins are particularly essential for carbohydrate metabolism. These B vitamins are missing in our diets because processing and refining (as in white flour, sugar, and canning) destroys these sensitive vitamins. Those who have a high refined carbohydrate intake should consider supplements. Note: Those who have high stress in their lives need higher quantities of vitamin B that the daily requirement levels listed.

Side note on Cinnamon:Research has shown that cinnamon makes cells more responsive to insulin. To lower blood sugar levels, you can take ¼ to a teaspoon of cinnamon daily.

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Some Metabolic co-factors for Fats and Carbohydrates

Fiber: Although fiber is non-nutritive, eating foods that are high in fiber has beneficial effects on glycemia, insulineamia and lipemia. Insoluble fiber, also known as roughage, does not dissolve in water and moves more quickly through the digestive tract. Soluble fiber, on the other hand, mixes with liquid and binds to fatty substances to help remove them from the body. It's important to include both types of fiber in a healthful diet.

Insoluble FiberFunctions and Benefits of Insoluble Fiber• move bulk through the intestines • control and balance the pH (acidity) in the

intestines • promote regular bowel movement and

prevent constipation• remove toxic waste through colon in less

time • keep an optimal pH in intestines to prevent

disease Food Sources of Insoluble Fiber• Whole-wheat products • Wheat • Oat • Corn bran • Flax seed • Vegetables such as green beans,

cauliflowers and potato skins • Fruit skins and root vegetable skins

Soluble FiberFunctions and Benefits of Soluble Fiber• bind with fatty acids • prolong stomach emptying time so that sugar is

released and absorbed more slowly • lowers total cholesterol, especially LDL -

therefore reducing the risk of heart disease • regulate blood sugar for people with diabetes Food Sources of Soluble Fiber• Oat/Oat bran • Dried beans and peas • Barley • Flax seed • Fruits such as oranges and apples • Vegetables such as carrots • Psyllium husk

If you eat at least 5 servings of fruits/vegetables as well as at least 5 servings of grain products per day, you are very likely meeting the fiber requirements

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Some Metabolic co-factors for Fats

Acetyl L-Carnitine:L-Carnitine: An important amino acid, without which, fats cannot be burned; critically important in fat metabolization, speeding fat oxidation (fat-breakdown), and helping the body naturally remove poisonous ketone bodies left over from fat metabolism. Researchers are now recommending carnitine supplements in the diet, particularly for people who do not consume much red meat, the main food source for carnitine. Remember that you can only get rid of excess body fat via two ways: burning it up and excreting it. The body cannot burn existing body fat without L-carnitine. A typical supplement would be 500 mg once a day.

Niacin (B3):Niacin is used in many enzymes that convert food to energy and it is considered one of the key co-factors for lipid metabolism. In larger doses (use only under the care of a physician), niacin can help reduce cholesterol. Deficiency symptoms are: dermatitis, diarrhea, and mouth sores. Overdose toxicity symptoms: ulcers, liver disorders, high blood sugar, and cardiac arrhythmias.

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Reducing Cholesterol

There are many ways to control cholesterol in conjunction with a low-fat diet. A Chinese medicinal food, red yeast rice (Cholestin) has been tested in double-blind, placebo controlled trials and found to be effective. The soluble fiber psyllium can be helpful in bringing cholesterol down. So can the India Ayurvedic herb called guggul, which lowers cholesterol while raising beneficial HDL cholesterol.High cholesterol can also be related to the types of fat consumed. Reducing saturated fats and increasing omega 3 fats (fish, flax), can improve cholesterol levels.

If you have high triglycerides, it can be related to excess blood sugar (perhaps from excess intake of carbohydrates or high-glycemic index foods). Remember, the level of hyperglycemia, after glycogen is created, is directly related to the level of triglycerides produced for those who are not diabetic.Recommend: Replace high-glycemic carbohydrates with lower glycemic index foods, Reduce the amount of carbohydrate consumed and particularly do not eat a large amount (over 500 calories) of carbohydrates in one meal.

To raise the HDL, along with diet and adequate exercise, there are some supplements such as policosanol (extract from sugar cane wax), guggul, calcium citrate and others that are beneficial in raising HDL.

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Some Metabolic co-factors for Proteins

Folic Acid (Folacin):Considered to be in the family of B vitamins, folic acid is involved (along with B6 and B12) in the synthesis of methionine (an amino acid required for protein synthesis.) The homocysteine consumed in meats needs folic acid, B6 and B12 to convert to methionine. Epidemiological studies have shown that too much homocysteine in the blood (plasma) is related to a higher risk of coronary heart disease, stroke and peripheral vascular disease. Homocysteine may have an effect on atherosclerosis by damaging the inner lining of arteries and promoting blood clots. Several studies have found that higher blood levels of B vitamins are related, at least partly, to lower concentrations of homocysteine. Other recent evidence shows that low blood levels of folic acid are linked with a higher risk of fatal coronary heart disease and stroke. Minimum daily supplements: folic acid 400 mcg, B6 250 mg, B12 250 mcg. Look for the more bio-active form called L-methylfolate instead of folic acid.

CalciumA study conducted on more than 90,000 women, showed "that women with the highest intake of dietary (not supplements) calcium had the lowest risk of kidney stones." Calcium is believed to neutralize the absorption of oxalate (oxalate foods: beans, spinach, beets, green peppers, chocolate, peanuts, meats). Vitamin D is required for the absorption of calcium.

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Vitamin D

The purpose of vitamin D in the body is to keep the concentration of calcium at a constant level in the bloodstream. Dissolved calcium is required for nerves and muscles to work and is essential for maintaining bone strength. Vitamin D is actually considered a hormone and not really a vitamin!

Most foods contain little or no vitamin D. As a result, sunshine is often a deciding factor in whether vitamin D deficiency occurs. However, the RDA can be supplied by eating roughly 50 g of salmon or 2.0 g of cod liver oil, or half a quart of milk. Taking a vitamin D supplement is a good idea.

D3 is a better form than just vitamin D (also known as D2) as it three time more effective. Most D supplements are using D3 now.

Care must be taken in treating vitamin D deficiency, since the vitamin is fat soluble and high doses of vitamin D can build up and become toxic, resulting in the permanent deposit of minerals in the heart, lungs, and kidneys. Symptoms of toxicity are nausea, vomiting, pain in joints, and lack of interest in eating food. In adults, vitamin D toxicity occurs with consuming 50,000 IU or more per day. In infants, toxicity occurs with 1,000 IU per day.

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Bone spurs and Calcium

A bone spur forms as the body tries to repair itself by building extra bone. It typically forms in response to pressure, rubbing, or stress that continues over a long period of time.

As we age, the slippery tissue called cartilage that covers the ends of the bones within joints breaks down and eventually wears away Bone spurs due to aging are especially common in the joints of the spine and feet. Pressure at the back of the heel from frequently wearing shoes that are too tight can cause a bone spur on the back of the heel.

The muscles that allow you to lift and rotate your arm (called the rotator cuff) start at your shoulder blade and are attached to your upper arm with tendons. As these tendons move through the narrow space between the top of your shoulder and your upper arm, they can rub on the bones. Bone spurs can form in this narrow area that, in turn, pinch the rotator cuff tendons, resulting in irritation, inflammation, stiffness, weakness, pain, and sometimes tearing of the tendon. This condition, rotator cuff disorder commonly occurs with age and/or repetitive use of the shoulder.

Good vitamins for bone health are C, E, and B vitamins.

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Free Radicals

Free radicals can lead to cell injury and death, which may contribute to many diseases such as cancer, stroke, myocardial infarction, diabetes and major disorders. Many forms of cancer are thought to be the result of reactions between free radicals and DNA. Some of the symptoms of aging such as atherosclerosis are also attributed to free-radical induced oxidation of many of the chemicals making up the body. In addition free radicals contribute to alcohol-induced liver damage, perhaps more than alcohol itself. Radicals in cigarette smoke are implicated in inactivation of alpha 1-antitrypsin in the lung. This process promotes the development of emphysema.

Free radicals may also be involved in Parkinson's disease, senile and drug-induced deafness, schizophrenia, and Alzheimer's. The free-radical theory of aging proposes that free radicals underlie the aging process itself.

Antioxidants play a key role in these defense mechanisms. These are often the three vitamins, vitamin A, vitamin C and vitamin E.

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Some Metabolic co-factors for Proteins

Anti-oxidants (e.g. vitamins A, E, C and trace element selenium): As the name implies, anti-oxidants are substances that are capable of counteracting the damaging, but normal, effects of the physiological process of oxidation in animal tissue. Anti-oxidants are micronutrients (vitamins and minerals), phytochemicals, as well as enzymes (proteins in your body that assist in chemical reactions). They are believed to play a role in preventing the development of such chronic diseases as cancer, heart disease, stroke, Alzherimer’s disease, rheumatoid arthritis and cataracts.

The American Heart Association, does not recommend using anti-oxidant supplements "until more complete data are in," but instead, suggests "people eat a variety of foods daily from all of the basic food groups."

However, there are more advocates for using anti-oxidant supplements. If you choose to use supplements, anti-oxidants are best taken together and not as one type alone.Esterified Vitamin C is retained for 3 days and has up to 80% absorption. Other types of vitamin C are eliminated very quickly.

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Some Metabolic co-factors for Proteins

Anti-oxidants cont’d

Alpha Lipoic Acid – a recently proven powerful anti-oxidant: Alpha-lipoic acid, is a sulfurous fatty acid that would have been classified as a

Vitamin except for the fact that it can be synthesized within the human body. It is found in foods such as liver, spinach, etc. Some of the benefits of taking it are :

• recycles C and E (as well as other antioxidants), enhancing their effectiveness • because it dissolves in both water and fat, this so-called "universal antioxidant"

is able to scavenge more wayward free-radical cells than most antioxidants. • assists the B vitamins in producing energy from food nutrients• helps increase glutathione which helps with detoxification of the liver

(sometimes it is given intravenously for acute poisoning).• protects the lens and retina of the eyes, helps alleviate glaucoma • lipoic acid improves the glucose-lowering action of insulin as well as preventing

complications associated with diabetes (e.g. nerve damage).• It is important to have adequate B vitamins when using this anti-oxidant.

Typical alpha lipoic acid supplement is 100-200 mg per day.

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Top anti-oxidant foods * in ORAC units per 100 grams:ORAC means: Oxygen Radical Absorption Capacity

Dark Chocolate 13,210Milk chocolate 6,740Prunes, 5,770Raisins 2,830Blueberries 2,400Blackberries 2,036Strawberries, 1,540Spinach 1,260Raspberries 1,2030Brussel sprouts 980Oranges 750Red grapes 739Cherries 670Corn 400Eggplant 390

*Data from US Dept of Agriculture and the Journal of the American Chemical Society)

Some Metabolic co-factors for Proteins

Anti-oxidants continued: Phytochemical Food sourceAllyl sulfides Onions, garlic, leeks, chives

Carotenoids (e.g., lycopene, lutein, zeaxanthin)

Tomatoes, carrots, watermelon, kale, spinach

Curcumin Turmeric

Flavonoids (e.g., anthocyanins, resveratrol, quercitin, catechins)

Grapes, blueberries, strawberries, cherries, apples,

grapefruit, cranberries, raspberries, blackberries

Glutathione Green leafy vegetables

IndolesBroccoli, cauliflower,

cabbage, Brussels sprouts, bok choy

Isoflavones (e.g., genistein, daidzeins)

Legumes (peas, soybeans)

Isothiocyanates (e.g., sulforaphane)

Broccoli, cauliflower, cabbage, Brussels sprouts,

bok choy

LignansSeeds (flax seeds, sunflower

seeds)

MonoterpenesCitrus fruit peels, cherries,

nuts

Phytic acid Whole grains, legumes

Phenols, polyphenols, phenolic compounds (e.g., ellagic acid, ferulic acid, tannins)

Grapes, blueberries, strawberries, cherries, grapefruit, cranberries,

raspberries, blackberries, tea

Saponins Beans, legumes

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Turmeric

1. It is a natural antiseptic and antibacterial agent.. 2. Shown to prevent cancer3. Is a natural liver detoxifier.4. May prevent and slow the progression of Alzheimer's disease by

removing amyloid plaque buildup in the brain.5. It is a potent natural anti-inflammatory that works as well as many

anti-inflammatory drugs but has no side effects. Treats all types of arthritis.

6. Has shown it slows the progression of multiple sclerosis in mice.7. Is a natural painkiller.8. May aid in fat metabolism and help in weight management.9. Used in Chinese medicine as a treatment for depression. 10. Because of its anti-inflammatory properties, it is a natural treatment

for arthritis and rheumatoid arthritis.11. Speeds up wound healing and assists in remodeling of damaged

skin.12. May help in the treatment of psoriasis and other inflammatory skin

conditions.

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About Taking Supplements

General recommendations for nutritional supplementation: To avoid stomach problems and promote better tolerance, supplements should always be taken earlier, or in the middle of a larger meal. When taken on an empty stomach or after a meal, there is a greater risk of some tablets causing irritation, or eventually erosion of the esophageal sphincter, resulting in Gastroesophageal Reflux Disease (GERD).

It is also advisable not to lie down immediately after taking any pills.When taking a very large daily amount of a single nutrient, it is better to split it up into smaller doses to not interfere with the absorption of other nutrients in food, or nutrients supplemented at lower amounts.

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Vitamins and Minerals – Simple Principles

• Have regular check ups with your doctor, with blood work, to identify conditions and ask if any are related to vitamin or mineral needs.

• Obtain the most of vitamin and mineral needs from eating good foods.

• Use supplements with discretion and know the symptoms of overdosing.

• Excess water soluble vitamins (B and C) can be eliminated in the urine, but excess fat soluble vitamins (A, D, E, and K). can build up in the system and in some cases to a toxic level.

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