Supplements
The Real Truth About Vitamins & Antioxidants. By Judith A. Decava.
This book is complete in explaining the difference between real vitamins and synthetic
(99% of those on the market). $15.00
Vitamins Synthetic vs Real
The babies of women who consumed 10,000 I.U. (daily) of Vitamin A from nutritional supplements had a 240% greater incidence of birth defects. Unborn babies exposed to 20,000 I.U of vitamin A from supplements had a 400% increase risk of birth defects. The defects included; cleft lip, cleft palette, heart malformations, and nervous system damage such as hydrocephalus (water on the brain). New England Journal of Medicine, November 23, 1995, Boston University School of Medicine
Men taking synthetic beta carotene had an 18% higher incidence of lung cancer, more heart attacks and an 8% higher overall death rate. Those taking synthetic vitamin E had more strokes from bleeding in the brain. New England Journal of Medicine reported on April 14, 1994, the results of a very large-scale long-term 10 year study costing 43 million dollars of “randomized, double-blind, placebo-controlled primary-prevention trial to determine whether daily supplementation of alpha-tocopherol, beta-carotene, or both would reduce the incidence of lung cancer and other cancers.
Four Year Dartmouth College Colon Cancer Study shows synthetic vitamins offer no protection. Researchers stated that current data do not support the use of antioxidant vitamin supplements for purposes of cancer prevention. New England Journal, July 22, 1994.
Artificial vitamins are inferior to natural complexes and are quickly excreted through the urine (characteristic of a xenobiotic substance) Ascorbic acid cited as weaker than natural vitamin C. Synthetics are cited as unable to correct dietary deficiency. Journal of the American Medical Assoc., 118, 6:475, February 7, 1942
Szent-Byorgyi, the biochemist who discovered Ascorbic Acid (for which he was awarded the Nobel Prize for Medicine in 1937) declares that other substance(s) than ascorbic acid are responsible for the antihemorrhagic (anti-scurvy) action of vitamin C. Implies that vitamin C is a complex, not a single chemical. Albert Szent-Gyorgyi Oxidation, pp. 73-74, Williams and Wilkins, Baltimore, 1939
Synthetic B vitamins fail in normal growth tests while whole vitamin rich foods correct growth, , Elvehjem, C., Journal of the American Dietetic Assoc., 16, 7:654, August-September, 1940
Natural form of Vitamin D far more potent in much lower dosage. Natural and synthetic vitamin D are different and natural is more protective. De Sanctis, A., and Craig, J., New York State Medical Journal, 34, 16:712-714, 1934
There's Nothing Fishy About Flaxseed Oil
by Jade Beutler
Flaxseed oil is mother nature's richest source of essential fatty acids, containing an impressive 57% alphalinolenic acid and 17% linoleic acid. This profile provides an optimal balance of the Omega-3 and Omega-6 fatty acids, well-suited for human bio-chemistry.
The essential fats, as found in flaxseed oil and fatty acids found in marine animals, have proven effective in the treatment, prevention, and alleviation of many health maladies as validated by numerous scientific studies.
Areas of interest include:
High cholesterol levels,
Prevention of strokes and heart attacks,
Angina,
High blood pressure,
Arthritis,
Multiple sclerosis,
Psoriasis and eczema,
Cancer prevention and treatment.
Despite potential hazards associated with fish oil supplementation, these products are frequently recommended for the above conditions.
Many leading health and nutrition authorities believe flaxseed oil holds numerous advantages over traditional fish oil therapy. Potency, purity, reliability and price are reasons cited for their sentiments. Fish oils have been highly touted for their high percentage of Omega-3 fatty acids and their active component, eicosapantaonic acid (EPA). Yet organic flaxseed oil contains two times the amount of Omega-3 fatty acids as do fish oils. EPA, in human and animal studies, has been found to be reliably metabolically converted from the alphalinolenic acid found in flaxseed oil. In addition, fish oils are completely devoid of the complementary Omega-6 fatty acids. Fish oils do contain, however, arachidonic acid, a precursor to a hormone-like substance that is known to worsen symptoms of ailments associated with pain, inflammation and swelling.
Equally as important as potency is purity. Practically all sources of fish are now known to contain chemical contaminants. The cancer causing pesticide, DDT, has been reported in deep water fishes in areas as remote as the Arctic. These dangerous compounds are fat soluble and stored in concentrated amounts in lipids found in fish. While farm-bred fish may seem a solution, they contain still lower percentages of the beneficial Omega-3 fatty acids and may be raised on pesticide-laden meal. In comparison, organic flax crops are meticulously cared for, according to strict, thirdparty, organic farming standards. The care and consideration invested in high quality flaxseed oil does not stop here. Reputable brands should be contained in light resistant (opaque) containers and mechanically expeller-pressed without the destructive effects of light, heat and oxygen at temperatures below 98F (body temperature). In contrast, the manufacturing methods employed by the majority of fats and oils producers, including those of fish oils, permanently damage the delicate polyunsaturated bonds fatty acids contain. The resultant "trans-fatty acids" wreak havoc on the human body.
Further, fish oils are typically contained in light-permeable bottles and maintained at room temperature for prolonged periods until sold‹an interesting concept, considering that the more highly polyunsaturated nature of fish oils causes them to be much more reactive to the ravages of heat, light and oxygen. The harsh processing, handling and packaging methods as well as the higher number of polyunsaturated bonds has proven to result in very high levels of lipid peroxides (a measure of rancidity) in these products.
Perhaps of greatest concern is the possibility of Vitamin A or D toxicity associated with excessive fish oil supplementation. Unlike fish oils, flaxseed oil contains naturally-occurring beta carotene which the body may convert to Vitamin A as needed. Thus, needless to say, no risk of Vitamin A or D toxicity exists.
Nutritionally, all of the fatty acids necessary for correct metabolic function and optimal health can be metabolized from the essential fatty acids found in flaxseed oil, while this would be physiologically impossible with fish oils. Perhaps most telling is the cost of fish oils as compared to flaxseed oil to achieve the same therapeutic result. You could expect to pay $70.00 for fish oils versus $12.00 for organic flaxseed oil for a month's supply.
Best of all, no longer does meeting these important dietary needs have to be associated with initiating a gag reflex from taking countless capsules or swallowing a tablespoon of cod liver oil. The fantastic-tasting, delicate, nutty flavor of high quality, organic flaxseed oil facilitates a culinary delight when added to your favorite salad dressing or your favorite foods. (Do not heat or cook with flaxseed oil.)
As is true with all polyunsaturated fats andoils products, flaxseed oil is sensitive to harsh manufacturing, packaging and storage methods. As a result, there are only a few brands available that could truly be considered healthful. Use the summary below to facilitate your efforts in obtaining high quality flaxseed oil.
Products certified third party organic (indicated on label and promotional materials).
Products extracted by mechanical expeller presses only.
Products contained in opaque (light resistant) containers.
Products recommended by reputable health and nutrition authorities.
Products delivered manufacturer-direct to retail health food stores.
Products found in the refrigerated section of health food stores.
Products supported with educationally-based supportive materials.
Products extracted without the damaging effects of heat, light and oxygen. Provided Courtesy of Barlean's Organic Oils
References:
1 The Essential Fatty Acids. Saedesai, V.M. (Nutrition in Clinical Practice, August 1992)
2 High Alpha-Linolenic Acid Flaxseed, Some Nutritional Properties In Humans. Cunnane, S.C.; Gangulis. (British Journal of Nutrition, March 1993)
3 Infant Abnormalities Linked to PCB Contaminated Fish. (Vegetarian Times, Nov. 1984)
4 The Presence Of Oxidative Polymeric Materials In Encapsulated Fish Oils. Vijai, K.S., Perkins, E.G.(Lipids, Vol. 26 #1, 1991)
5 Genetic Toxicology Of The Diet. Liss, Alan R. (New York)
6 Health Effects Of Fish And Fish Oils. Ratnayake, W.M.N., Ackman, R.B. (ARTS Biomedical Publishers)
7 Standard Methods For The Analysis Of Oils, Fats And Derivatives. Paquot, C., Hautfenne, A. (Blackwell Scientific Publications, 1987)
8 Nutritional Impact Of Food Processing. Somogyl, J.C., Muller, H.R. (American Oil Chemical Society #4, 1987)
9 Purchasing High Quality Flaxseed Oil And Other Essential Fatty Acid Products. Beutler, J.D. (Barlean's Organic Oils, 1993)
10 Potential Use Of Flax In Human Nutrition. Cunnane, S.C., Thomas, M.S. (Dept. of Nutritional Sciences, Faculty Of Medicine, University of Toronto)
Balancing Omega 3 and 6 Fatty Acids - Fats for Optimal Health
by Jade Beutler, R.R.T., R.C.P.
With all of the negative press surrounding fats, many people are surprised to learn that there are certain fats called the essential fatty acids that are absolutely mandatory for optimal health. Their classification as essential simply means that we must get them from foods, and unlike many nutrients cannot be manufactured by the body. You may recognize these fatty acids by their acronym Omega 3 and Omega 6 fatty acids. The most common source for the essential fatty acids are polyunsaturated vegetable oils.
These two essential fatty acids, alone and in tandem, have been scientifically proven to be beneficial for the prevention and treatment of numerous adverse health conditions including cancer, cardiovascular disease, stroke, arthritis, and immunosuppression.
According to a 1985 medical convention on polyunsaturated fatty acids held in Orlando, Florida, an optimal intake of essential fatty acids should constitute 10% of the daily diet or 200 calories based on a standard 2000 calorie a day diet. Further, the intake of the Omega 3 and 6 essential fatty acids should be evenly divided between the two, approximately 100 calories of each, or a 50 - 50 ratio. The balanced ingestion of the two essential fatty acids is important as they compete for conversion in the body to powerful hormone-like substances (prostaglandins) that govern nearly every biologic function. There are friendly prostaglandins that enhance health, and not so friendly prostaglandins that when not in check, degrade health. In reality, a balance of the different prostaglandins achieved by consuming equal percentages of Omega 3 and Omega 6 fatty acids is what leads to optimal health. A gross imbalance in the ingestion of either Omega 3 or Omega 6 will cause the balanced production of prostaglandins to be thrown out of whack, ultimately compromising health. According to Dr. Artemis P. Simopoulos, president of The Center for Genetics, Nutrition, and Health, this is exactly what has happened to the American diet in the last 100 years. The increased consumption of Omega 6 fatty acids during this time, is due to the development of technology at the turn of the century that marked the beginning of the modern vegetable oil industry, and to modern agriculture with the emphasis on grain feeds for domestic livestock. Grocery store vegetable oils, and grains fed to livestock are dominant in Omega 6 fatty acids. The controversial technology of hydrogenation further reduces the Omega 3 fatty acids in oils, while leaving a high concentration of Omega 6 fatty acids. Hydrogenated oil products are rendered more resistant to rancidity and are one of the primary ingredients in processed foods. The drastic shift away from a once traditional diet that supplied the essential Omega 3 and Omega 6 fatty acids in relatively equal proportions, has caused an imbalance of an estimated 10 to 1 ratio favoring Omega 6 fatty acids. Worse, it is estimated that we are only consuming one-tenth of the amount of Omega 3 fatty acids that we need for optimal health. Simply put, we are eating too much Omega 6 fatty acids at the expense of Omega 3 fatty acids. Additional research conducted by the USDA and NHLBI confirms Dr. Simopoulos¹ findings indicating inadequate supplies of Omega 3 fatty acids in the typical American diet. Studies on rats and rhesus monkeys showed that dietary restriction of Omega 3 fatty acids during pregnancy and lactation interferes with normal visual function and may impair learning ability in offspring, and make the brain more susceptible to environmental toxins and alcohol. Many of these abnormalities appear to be irreversible. During pregnancy the forebrain, retina, and liver show preference toward Omega 3 fatty acids while the Omega 6 fatty acids decrease during development, underscoring the interrelationship between the two fatty acids.
Practical recommendations would include limiting your ingestion of refined and processed foods, grocery store vegetable oils, and domestic animal meats, all of these being dominant in Omega 6. In addition, consider eating more Omega 3 rich fish and supplementing your diet with one tablespoon of Omega 3 rich flaxseed oil daily, which will supply the necessary requirement of Omega 3 fatty acids recommended at the 1985 Orlando convention. The former recommendation will help to lessen the overabundance of Omega 6 fatty acids while the latter recommendation will help in alleviating our overt deficiency of Omega 3 fatty acids in our diet. The combined goal is to balance our ingestion of the Omega 3 and Omega 6 essential fatty acids to roughly a 50-50 percentage, supplying our bodies with the necessary constituents to insure long life and vibrant health.
Body systems and functions dependent upon EFA's
Steroid production and hormone synthesis Regulation of pressure in the eye, joints and blood vessels
Regulation and response to pain inflammation and swelling
Mediation of immune response
Regulation of bodily secretions and their viscosity
Dilation or constriction of blood vessels
Regulation of collateral circulation
Direction of endocrine hormones to their target cells
Regulation of smooth muscle and autonomic reflexes
Are primary constituents of cellular membranes
Regulation of the rate at which cells divide (mitosis)
Maintenance of the fluidity and rigidity of cellular membranes
Regulation of the in flow and out flux of substances into and out of the cells
Important for transport of oxygen from the red blood cell to the bodily tissues
Regulation of kidney function and fluid balance
Important in keeping saturated fats mobile in the blood stream
Prevention of blood cells from clumping together (the cause of atherosclerotic plaque and blood clots, a cause of stroke).
Mediation of the release of pro-inflammatory substances from cells that may trigger allergic conditions
Serve as the primary energy source for the heart muscle
Regulation of nerve transmission
Stimulation of steroid production
Better Health with Flax - A Flaxseed Muffin a Day Keeps Cancer at Bay
Orange Bran Flax Muffin recipe at bottom of page
Once in a while a WOW food product comes along. A food so wonderfully tasty and absolutely healthy you want to shout out to everyone: Hey, come see what we've discovered. It tastes GREAT! And is it ever outrageously healthy!
That's what we think about milled flaxseed. It is an outrageously useful and healthy food.
If you don't start sprinkling a little milled flaxseed on your breakfast cereal, snacks, and baked goods you're going to be missing out on one of the healthiest, most cancer-protective whole foods.
Newly Introduced & Wonderful
We had always been skeptical of so-called fresh flaxseed products mainly because some products we have tried in the past did not taste good. Because of flaxseeds high omega-3 fatty acid content, it is an extremely perishable food, much like any fresh produce product, prone to become quickly rancid if not properly packaged in airtight containers and stored for any length of time. Making matters worse, some flaxseed products are stored at room temperature or greater and in direct sunlight; their taste turns fishy.
For this reason, many consumers have shied away from whole flaxseed. But when properly milled and packaged, the consumer can purchase products that taste crunchy, like nuts, almonds in particular.
Beyond the Taste...
But taste aside, the healthy benefits of this whole food are simply remarkable. Two tablespoons, the recommended minimum daily amount, provide 3000 milligrams of omega-3 fatty acids (alpha-linolenic acid) and 1,000 mg of omega-9 monounsaturated fatty acids. Expect 50 mg or more of cancer-fighting lignans; 100 mg of phenolic acids and 320 mg of phytic acid (inositol hexaphosphate)all valuable anticancer compounds. Two tablespoons also provide 15 percent of the daily value for magnesium and three percent of the daily value for potassium and calcium, as well as trace minerals such as copper, iron, manganese, and zinc.
And two tablespoons of flax is EASY to put into your daily diet. What's more, there is no upper limit for the amount of flax you can enjoy daily. You can eat a lot more than two tablespoons and enjoy tremendous health benefits.
And is this stuff good for you or what? Take the anticancer muffins everyone has been talking about...
Just think about what one flaxseed muffin a day could do for your long-term health.
Flaxseed Muffin a Day Keeps Cancer at Bay
A recent Canadian study from a major hospital involved in breast cancer prevention research found that a single flaxseed muffin a day with 50 grams of ground flaxseed could keep breast cancer at bay. The researchers found there was a "slowing down in tumor growth" in breast cancer patients fed flaxseed muffins.
"Our results are very exciting because this is the first time anyone has demonstrated these changes in breast cancer with any dietary component," says Dr. Paul Goss, director of the breast cancer prevention program at Princess Margaret Hospital and the Toronto Hospital.
Earlier animal studies have shown that flaxseed has anticancer properties, but the researchers were surprised by how potent the effect appears to be in people.
"It encourages us to believe this is a very significant biological effect in women and we are heading towards more definitive proof that dietary flaxseed may prevent breast cancer," Goss said.
Goss presented his research team's finding in January at an international breast cancer conference in San Antonio, Tex.
The study involved 50 women who had been recently diagnosed with breast cancer. While waiting for their surgery, the women were divided into two groups. One group received a daily muffin containing 50 grams of ground flaxseed, about 30 milliliters (two tablespoons). The others were prescribed ordinary muffins.
When their tumors were removed usually within 40 days of diagnosis the researchers examined them for signs of how fast the cancer cells had been growing. It turned out that the women who had received the flaxseed muffins had slower-growing tumors than the others.
There are many other health benefits from flaxseed.
Infants and girls who consume a diet rich in flaxseed are more likely to produce safe forms of estrogen and to experience a delay in reaching menarche while enjoying strong bone density for later in life. Ultimately, this slight delay in menarche will also decrease their risk for reproductive cancers.
For men and women, flaxseed can help normalize blood lipids and reduce risk of heart disease, not to mention colon cancer risk. Since it is a rich fiber source, it helps with detoxification and to normalize bowel movements. Flax also helps improve moods, attention deficit/ hyperactivity disorder. It is essential for normal visual development in the fetus and young children and should be part of every pregnant woman's diet.
In every way, cold-milled, ground flaxseed is good for your health and that of your family and loved ones. It is a wonderful whole food.
Long Used for Baking
Flaxseed was once a staple food source used by the ancient Greeks, Romans and Egyptians, supplying ample amounts of valuable essential fatty acids, amino acids, protein, dietary fiber and cancer preventing phytonutrients. Unfortunately, within the last 100 years, modern methods of food processing, combined with preferences for wheat and other less nutritious enriched grain products, have removed many of these essential and vital nutrients from our food chain.
Nutrition research on flaxseed has confirmed it's potential as a new (actually ancient) ingredient for breads, buns, and other bakery products. Ground flaxseed (flaxseed flour) can be added to almost any baked product and adds a nutty flavor to bread, waffles, pancakes, and other products if it composes a minimum of six to eight percent of the dry ingredient of the recipe or formula. Some other food uses for ground flaxseed include, but are not limited to, fiber and nutrition bars, protein powders, pastries, pastas, bagels, muffins, crackers, cookies, and cereals, as well as soup and bakery mixes. When partially defatted flaxseed flour is used in baked products, the oil in the recipe can be reduced by the amount of the oil in the added flaxseed (which is usually approximately 10 percent). Gluten content should be balanced in yeast-leavened products. Flaxseed is approved by the Food and Drug Administration for inclusion in foods.
Flaxseed can be used to reduce the oil or shortening specified in a recipe because of its high oil content. If a recipe calls for 1/3 cup of oil, replace with 1 cup of ground flaxseed a 3:1 substitution ratio. As an alternative, the flour specified in a recipe can be reduced by 25 percent and replaced with ground flaxseed.
Baked goods tend to brown more quickly if flaxseed is substituted in the recipe. Whole flaxseed can be used to add crunch and taste to a bread dough, pancake, muffin or cookie mix. In any form, you're always adding to the nutritional value of your diet!
Flax can be used in baking (e.g., muffins and bread), salad dressings and in smoothies as well as many other tasty dishes. Although many persons believe that flax is too fragile to be used as a cooking oil, this may not be true, reports flax expert Clara Felix.
"The recorded use of flaxseed oil as a cooking oil goes as far back as nine thousand years in area of the Near East," she says. "Soldiers of the Roman Empire marched with rations of bread baked with flaxseed. China, the third largest flax grower in the world, has used flaxseed as a food oil for at least five thousand years. Germany uses 66,000 tons of flaxseed a year in baked breads and buns. Recent studies show little or no loss of [alpha-linolenic acid] when milled flaxseed is baked as an ingredient in muffins or breads. Cooking also doesn't cause [alpha-linolenic acid] or other fatty acids to oxidize (break down). Baking and cooking seldom expose fats and oils to temperature above the boiling point (212ºF or 100ºC)." Felix adds that in one study, stir-frying with flaxseed oil seemed to be okay if the oil temperature was kept below 300ºF but that at higher temperatures, a fishy odor was detected, and significant levels of oxidation appeared.
"I've been recommending flax seeds and flax seed oil for years," says Christiane Northrup, M.D., one of America's leading experts on women's health. "Flax seed is the highest known source of anti-cancer and phytoestrogenic compounds known as lignans, a concentration more than 100 times greater than other lignan-containing foods such as grains, fruits, and vegetables. Lignans are plant substances that get broken down by intestinal bacteria into two main mammalian lignans, senterodiol and enteolactone. These lignans then circulate through the liver and are later excreted in the urine. There are a number of reasons why we all should be interested in incorporating more lignans into our diet. The following are some of the most compelling. Lignans have potent anti-cancer effects. An impressive number of studies have shown that flax seed lignans are very potent anti-cancer agents for both breast and colon cancer because of their ability to modulate the production, availability, and action of hormones produced in our bodies. Lignans are potent phytoestrogens. In women who consume flax seed oil, studies have shown significant hormonal changes and decreased estradiol levels alterations similar to those seen with soy isoflavones. This makes flax seed oil or meal a great choice for women who can't use soy or who simply want another source of phytohormones."
The Doctor's Prescription
If you're already health conscious you're probably consuming oatmeal or other cereals in the morning as a part of a nutritious breakfast. You can easily use four tablespoons of ground flax in your cereal, enjoy the taste and the great nutritional benefits. You can also mix with yogurt or salads as a topping or add a heaping teaspoon or two with your favorite juice. Better yet, bake flaxseed muffins.
How to Select a Quality Milled Flaxseed Product
Be sure when you purchase whole flaxseed for your baking needs that the label of your product states that the flax is from cold-milled select flaxseed and that it is 100 percent organic and therefore pesticide and herbicide free. Such a milling process delicately liberates naturally occurring vitamins, minerals, amino acids, lignans, and phytonutrients without damaging delicate omega-3 fatty acids. Concurrently the surface area of both soluble and insoluble fibers is greatly increased for maximum benefit.
Another advantage with flaxseed is that the viscous nature of soluble fibers such as flaxseed mucilage is believed to slow down digestion and absorption of starch, resulting in lower levels of blood glucose, insulin and other endocrine responses.
Just two tablespoons is the recommended daily usage whether using whole flaxseed or lignan-rich flax oil.
References:
1. footnote* Felix, C. All About Omega-3 Oils. Garden City Park, NY: Avery Publishing, 1998.
Orange Bran Flax Muffins
1 cups oat bran
1 cup all purpose flour
1 cup flaxseed, ground
1 cup natural bran
1 Tbsp. baking powder
1/2 tsp. salt
2 oranges, whole (washed, quartered and seeded)
1 cup brown sugar
1 cup buttermilk
1/2 cup canola oil
2 eggs
1 tsp. baking soda
1 1/2 cups raisins
In a large bowl, combine oat bran, flour, flaxseed, bran, baking powder and salt. Set aside. In a blender or food processor, combine oranges, brown sugar, buttermilk, oil, eggs and baking soda. Blend well. Pour orange mixture into dry ingredients. Mix until well blended. Stir in raisins (white chocolate chips can be substituted for the raisins). Fill paper lined muffin tins almost to the top. Bake in 375 degree oven for 18 to 20 minutes or until wooden pick inserted in the center of the muffin comes out clean. Cool in tins 5 minutes before removing to cooling rack. Yields 18 muffins
Power Foods - Lignan Flax Oil & Cancer Risks
There's a good reason that we recommend flax seed oil, especially lignan flax oil, perhaps the richest source of valuable lignans on earth today.
You might be asking, "What on earth lignans are." Lignans happen to be one of the most important foods people can consume on a daily basis to support normal cell multiplication and reduce cancer risk. Interestingly, a lignan-rich diet can minimize cancer spread (metastasis).
Not all flax oils are good sources of lignans due to filtration methods. The best lignan flax oil is non-filtered and unrefined and, thus, a rich source of flax particulates which are high in lignans.
Lignans: Health Saviors
Since the early 1980's, these plant compounds with estrogen-like qualities have come under increasing scientific scrutiny after studies suggested they may interfere with the development of breast, prostate, colon, and other cancers. Indeed, with cancer now striking greater than one in three Americans, perhaps lignan's greatest gift to humankind is their well-documented, anti-cancer activity. This should not be construed as a cancer cure. Flax isn't that. But, clearly, flax should be part of a healthy diet that supports normal cell development and growth and minimizes carcinogenic influences on cellular activities.
Scientific/Medical Evidence
Flax is among the richest sources of lignans in the diet today. Scientific evidence shows how important it is to consume a lignan-rich diet. Use of flax as a cancer prophylactic is "an area that I think has a lot of promise," notes Lilian U. Thompson, Ph.D., of the University of Toronto, one of a handful of researchers investigating the relationship between flax and cancer inhibition.
Thompson and her colleagues began their scientific quest into the powers of lignans by seeking the richest source of lignan precursors, screening for the production of two marker lignans, enterolactone and enterodiol, from about 70 common foods. Finding that flaxseed produced 75 to 800 times more of these substances than any other foods led them to their intensive study of flax. Today, Thompson is one of the world's leading authorities on flax's human health benefits.
Dr. Thompson knew that flaxseed lignans had been shown to be protective at the early promotional stage, when cancers have not quite formed. In an experimental study, she wanted to determine whether supplementation with flaxseed, it's lignan or oil fractions, beginning 13 weeks after carcinogen administration, would reduce the size of already established mammary tumors present at the start of treatment, as well as appearance of new tumors. After seven weeks of treatment, established tumor volume was over 50 percent smaller in all treatment groups while there was no change in the placebo group. The correlation between established tumor volume and urinary lignan excretion "indicates that the reduction in tumor size is due in part to the lignans derived from... flaxseed."
Meanwhile, researchers from the Department of Biomedical Sciences, Creighton University School of Medicine, Omaha, Nebraska, investigated the effect of dietary supplementation of flaxseed, the richest source of lignans, on experimental melanoma cells. Flax reduced tumor occurrence by up to 63 percent. The addition of flaxseed to the diet also caused a dose-dependent decrease in tumor area and volume, implying that it could be beneficial both in prevention and treatment. "These results provide the first experimental evidence that flaxseed reduces metastasis and inhibits the growth of the metastatic secondary tumors in animals. It is concluded that flaxseed may be a useful nutritional adjuvant to prevent metastasis in cancer patients."
Next, Thompson participated in a study to determine whether flax's lignans might have a beneficial anti-estrogenic effect much like the drug tamoxifen but without its risks. A woman's cumulative exposure to estrogen, including the length of her estrous cycle, plays an important role in her lifetime breast cancer risk; the more estrogen to which her tissues are exposed, the greater her risk. Thus, the anti-estrogenic effects of flaxseed were compared with tamoxifen by monitoring estrous cycles. Four-week supplementation of a high-fat diet with flaxseed produced a dose-related cessation or lengthening of the cycle in about two-thirds of animals. With tamoxifen, 83 percent of the animals had irregular cycles. Thus, both compounds were antiestrogenic; however, flax performed its activities without gross tissue toxicity (including uterine cancer risks).
Most recently, Thompson and other researchers from the Department of Nutritional Sciences, University of Toronto, Ontario, Canada, found that lignans significantly reduced the proliferation of four different types of human colon tumor cell lines, even if they were incubated with various levels of estrogen cancer promoters.
Comparative research also suggests an anti-cancer role for lignans. Researchers from the Department of Biological Sciences, Clark Atlanta University, Georgia, compared levels of urinary lignans among cancer-resistant primates with those of humans. It was found that primates consuming their regular food excreted large amounts of the lignans, enterolactone and enterodiol. When fed a high fat diet, excretion levels were reduced by more than 90 percent to a level observed in women with breast cancer.
"These results suggest that diet profoundly influences the excretion of both animal lignans... in urine," the researchers concluded. "Because non-human primates are particularly resistant to mammary and genital carcinoma on estrogen treatment, the present data suggest that the very high levels of phytoestrogens and lignans, as found during exposure to the regular diet, may partially account for why these primates are so resistant to hormonal manipulations to induce cancer."
We also have increasingly important human evidence, this from the University Department of Surgery, Queen Elizabeth II Medical Centre, Perth, Western Australia. In this case-control study, published in Lancet, women with newly diagnosed early breast cancer were interviewed by means of questionnaires, and a 72 hour urine collection and blood sample were taken. The urine samples were assayed for various plant constituents including the lignans enterodiol, enterolactone, and matairesinol. After adjustment for age at menarche, parity, alcohol intake, and total fat intake, high excretion of both equol (a plant estrogen) and enterolactone was associated with a "substantial reduction in breast-cancer risk.," note the researchers. "There is a substantial reduction in breast-cancer risk among women with a high intake (as measured by excretion) of phyto-estrogens, particularly the isoflavonic phyto-estrogen equol and the lignan enterolactone. These findings could be important in the prevention of breast cancer."
Meanwhile, researchers from the University of Wales College of Medicine, Cardiff, United Kingdom, determined the concentrations of lignans in prostate fluid from Portuguese, Chinese and British men. The mean concentrations of enterolactone and other plant estrogens were very high among Portuguese and Asian men, respectively.* The high levels of lignans and related plant estrogens may, in part, be responsible for lower incidences of prostate cancer in men from Mediterranean and Asian countries, the research team concluded.
Personal Counsel
It is important that people overcome their fear of fat. Saturated fats found in beef and dairy, trans-fatty acids from hydrogenated oils used in baked goods, candy and other snacks, and the types of omega-6 fatty acids in corn oil are "bad" fats that cause heart disease and promote cancer. We get way too much of these fats in our diet. Flax, on the other hand, with it's omega-3 fatty acid and lignans, is a good fat. The key is to start consuming more of the good fats.
Of course, much more research is required before we can say with absolute confidence that flax prevents cancer or should be used in its treatment. All we can responsibly tell you for now is that many reasons can be found to put flax in your diet since flax is an all-around healthy food that supplies omega-3 fatty acids, a type of fat usually lacking in the modern American diet. Flax is especially for supporting normal cell functions.
How to Find the Best Lignan Flax Oil
The choice of a flax oil product is also critical since the quality of the oil determines its taste, antioxidant powers and, of course, lignan content. Be sure the company that produces your flax is M.A.D. about fresh lignan flax oil. Here's what to look for when it comes to being MAD about fresh flax:
Made to Order. Be sure your flax oil is made to order. Most nutritional oil companies rely on third-party distributors to stock, inventory and ultimately deliver their products to market, sometimes months after manufacturing. For this reason, most flaxseed oil today is dated for freshness for up to one year. This is too long for a perishable, electron-rich, live food, like flaxseed oil. What's more, these products are typically shipped by ground transportation resulting in prolonged delivery and conditions such as high heat that may degrade the oil. Worse yet, some companies have resorted to refining and or filtering their oil in order to artificially extend shelf life. Be sure your flax oil is made to order, and that the oil is pressed the day it is ordered.
Air Delivered. Once fresh pressed, be sure your flax oil is rushed by air delivery, manufacturer-direct, to your favorite natural health center or health professional, arriving within days of being made.
Dated for Freshness. Be sure your flax oil comes coded with both a Fresh Pressed date and a Freshest Before date stamp spanning a period of only four months for maximum potency and freshness. Prolonged distributor delivery and warehoused product makes it necessary for other brands to date stamp their oil for six to twelve months. Good for them, not so good for you.
This service is called Fresh ExPress and it guarantees you the absolute freshest flax oil anywhere. You will find this type of extremely high-quality, lignan flax oil in the refrigerator sections of natural health centers nationwide.
References:
1. footnote* Thompson, L.U., et al. "Flaxseed and its lignan and oil components reduce mammary tumor growth at a late stage of carcinogenesis." Carcinogenesis, 1996; 17(6):1373-6.
2. Yan, L., et al. "Dietary flaxseed supplementation and experimental metastasis of melanoma cells in mice." Cancer Lett, 1998; 124(2):181-6.
3. Orcheson, L.J., et al. "Flaxseed and its mammalian lignan precursor cause a lengthening or cessation of estrous cycling in rats." Cancer Lett, 1998; 125(1-2):69- 76.
4. Sung, M.K., et al. "Mammalian lignans inhibit the growth of estrogen-independent human colon tumor cells." Anticancer Res, 199; 18(3A): 1405-8.
5. Musey, P.I., et al. "Effect of diet on lignans ad isoflavonoid phytoestrogens in chimpanzees." Life Sci, 1995; 57(7):655-64.6. Ingram, D., et al. "Case-control study of phyto-oestrogens and breast cancer [see comments]." Lancet, 1997; 350(9083):990
6. Ingram, D., et al. "Case-control study of phyto-oestrogens and breast cancer [see comments]." Lancet, 1997; 350(9083):990-4.
Therapeutic Use of Flaxseed for Kidney Disease
Flaxseed may be one of your body's best friends if you have kidney disease. A great deal of scientific interest has recently focused on the ability of flaxseed to halt or slow the progression of kidney disease, as well as ameliorate some of the side effects associated with immunosuppressive drugs used to treat kidney disease.
Your kidneys are vital organs, performing many functions to keep your blood clean and chemically balanced. The kidneys remove wastes and extra water from the blood to form urine. Urine flows from the kidneys to the bladder through the ureters.
Your kidneys are bean-shaped organs, each about the size of your fist. They are located near the middle of your back, just below the rib cage. The kidneys are sophisticated reprocessing machines. Every day, your kidneys process about 200 quarts of blood to sift out about two quarts of waste products and extra water. The wastes in your blood come from the normal breakdown of active tissues and from the food you eat. Your body uses the food for energy and self-repair. After your body has taken what it needs from the food, waste is sent to the blood. If your kidneys did not remove these wastes, the wastes would build up in the blood and damage your body.
The actual filtering occurs in tiny units inside your kidneys called nephrons. Every kidney has about a million nephrons. In the nephron, a glomerulus - which is a tiny blood vessel, or capillary - intertwines with a tiny urine-collecting tube called a tubule. A complicated chemical exchange takes place, as waste materials and water leave your blood and enter your urinary system. Your kidneys also measure out chemicals like sodium, phosphorus, and potassium and release them back to the blood to return to the body. In this way, your kidneys regulate the body's level of these substances.
Kidney-related Diseases
Most kidney diseases attack the nephrons, causing them to lose their filtering capacity. The two most common causes of kidney disease are diabetes and high blood pressure. If your family has a history of any kind of kidney problems, you may be at risk for kidney disease. Another cause of kidney disease is lupus, a syndrome that results from several related autoimmune processes. For many years, the prognosis for severe forms of lupus nephritis (lupusrelated kidney disease) was miserable. Although patient survival and kidney function outcomes have improved over the last four decades, use of immunosuppressive regimens is not consistently effective. They often involve what experts call "insidious toxicities."
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YOU CAN'T SING THE TUNE IF YOU DON'T KNOW THE WORDS-
Kidney Disease Quick Definitions
Albuminuria (AL-byoo-mih-NOO-ree-uh) - More than normal amounts of a protein called albumin in the urine. Albuminuria may be a sign of kidney disease.
Creatinine (kree-AT-ih-nin) - A waste product from meat protein in the diet and from the muscles of the body. Creatinine is removed from blood by the kidneys; as kidney disease progresses, the level of creatinine in the blood increases.
Polycystic (PAHL-ee-SIS-tik) kidney disease (PKD) - An inherited disorder characterized by many grape-like clusters of fluid-filled cysts that make both kidneys larger over time. These cysts take over and destroy working kidney tissue. PKD may cause chronic renal failure and end-stage renal disease.
Proteinuria (PRO-tee-NOOR-ee-uh) - The presence of protein in the urine, indicating that the kidneys are not working properly.
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Flax & Kidney Disease
Flaxseed has demonstrated useful anti-inflammatory and antioxidative properties in a number of animal models and human diseases. Flaxseed may also inhibit sclerosis and formation of scar tissue. In recent years, researchers have been investigating whether the phytoestrogens and lignans from foods such as flaxseed can play a beneficially therapeutic role in kidney disease, which often involves destructive inflammatory, oxidative and sclerotic processes. The answer seems to be quite positive.
"There is growing evidence that dietary phytoestrogens have a beneficial role in chronic renal disease," say Drs. M.T. Velasquez and S.J. Bhathena. They note recent findings that suggest that "consumption of soy-based protein rich in isoflavones and flaxseed rich in lignans retards the development and progression of chronic renal disease. In several animal models of renal disease, both soy protein and flaxseed have been shown to limit or reduce proteinuria and renal pathological lesions associated with progressive renal failure. In studies of human subjects with different types of chronic renal disease, soy protein and flaxseed also appear to moderate proteinuria and preserve renal function."
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Personal Counsel
Most of the clinical trials that have examined the therapeutic role of omega-3 fatty acids and kidney disease were of relatively short duration and involved a small number of patients. Furthermore, it is not clear what chemical constituents in flaxseed are most palliative. Still, the evidence supports the protective effect of flaxseed in a variety of types of chronic kidney disease. In short-term clinical studies, the omega-3 polyunsaturated fatty acids, derived from flaxseed and fish oils, seem to diminish cyclosporine-induced kidney toxicity and the attendant complication of hypertension; to inhibit inflammatory and atherogenic mechanisms in lupus nephritis; and to preserve renal function and reduce proteinuria.
But, further investigations are needed to evaluate the long-term effects on renal disease progression in patients with chronic renal failure. If you have kidney disease, discuss the utilization of flaxseed and lignan-rich flax oil for your condition with your doctor and proceed from there.
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Studies Support Flax's Role in Kidney Therapeutics In a recent issue of the journal Lupus, researchers extracted a lignan precursor from flaxseed to determine if it would exert kidney-protective effects similar to the whole flaxseed in the case of experimentally induced aggressive lupus. The study showed that flax lignans were highly protective "in a dose-dependent fashion, by a significant delay in the onset of proteinuria with preservation in glomerular filtration rate and renal size." The study suggests that flax lignans "may have a therapeutic role in lupus nephritis."
In a 1993 study, researchers from the Department of Medicine, University of Western Ontario, London, Canada, investigated whether a diet supplemented with flaxseed could offer kidney protection in a murine model of lupus nephritis. Tellingly, glomerular filtration rate at 16 weeks was greater in flaxseed fed mice compared with controls. The onset of proteinuria was delayed by four weeks in the flax-treated mice. The percentage of flaxseed-fed mice with proteinuria was lower than the control mice up to 21 weeks of age. Mortality was lower in the flaxseed-fed mice versus the control mice.
At the Department of Pediatrics and Child Health, University of Manitoba, Winnipeg, Canada, researchers undertook a study to determine if flaxseed would modify the clinical course and renal pathology in experimentally induced polycystic kidney disease. Flaxseed-fed animals had lower serum creatinine, less cystic change, less renal fibrosis, and less macrophage infiltration of kidney tissues than controls. "Flaxseed amelioratesŠ rat polycystic kidney disease," the researchers said by altering the kidney's content of omega-3 fatty acids "in a manner that may promote the formation of less inflammatory classes of renal prostanoids (i.e., inflammatory-mediating chemicals)."
Promising Clinical Results
In 2001, a clinical trial was conducted to determine whether the kidney-protective effects of ground flaxseed seen in experimental studies would extend to patients with lupus nephritis. Forty patients with lupus nephritis were asked to participate in a randomized crossover trial of flaxseed. Twenty-three agreed and were randomized to receive 30 grams of ground flaxseed daily or control (no placebo) for one year, followed by a twelve-week washout period and the reverse treatment for one year. There were eight drop-outs and of the 15 remaining subjects flaxseed sachet count and serum phospholipid levels indicated only nine were adherent to the flaxseed diet. The nine compliant patients had lower serum creatinine at the end of the two-year study than the 17 patients who refused to participate. Microalbumin levels demonstrated a greater decline when flaxseed was part of the diet. "Flaxseed appears to be renoprotective in lupus nephritis," the researchers said.
How to Find the Best Highest Lignan Flax Oil
Be sure the company that produces your flax is M.A.D. about fresh lignan flax oil. Here's what to look for when it comes to being M.A.D. about fresh flax:
Made To Order. Be sure your flax oil is made to order. Most nutritional oil companies rely on third-party distributors to stock, inventory and ultimately deliver their products to market, sometimes months after manufacturing. For this reason, most flaxseed oil today is dated for freshness for up to one year. This is too long for a perishable, electron-rich, live food, like flaxseed oil. What's more, these products are typically shipped by ground transportation resulting in prolonged delivery and conditions such as high heat that may degrade the oil. Worse yet, some companies have resorted to refining and or filtering their oil in order to artificially extend shelf life. Be sure your flax oil is made to order, and that the oil is pressed the day it is ordered.
Air Delivered. Once fresh pressed, be sure your flax oil is rushed by air delivery, manufacturer-direct, to your favorite natural health center or health professional, arriving within days of being made.
Dated For Freshness. Be sure your flax oil comes coded with both a Fresh Pressed date and a Freshest Before date stamp spanning a period of only four months for maximum potency and freshness. Prolonged distributor delivery and warehoused product makes it necessary for other brands to date stamp their oil for six to twelve months. Good for them, not so good for you.
This service is called Fresh ExPress and it guarantees you the absolute freshest flax oil anywhere. You will find this type of extremely high-quality lignan flax oil in the refrigerator sections of natural health centers nationwide.
REFERENCES:
Cameron, J.S. "Lupus nephritis: an historical perspective 1968-1998." J Nephrol, 1999;12 Suppl 2:S29-41.
Clark, W.F., et al. "A novel treatment for lupus nephritis: lignan precursor derived from flax." Lupus 2000;9(6):429-436.
Clark, W.F. "Flaxseed in lupus nephritis: a two-year nonplacebo-controlled crossover study." J Am Coll Nutr, 2001 Apr;20(2 Suppl):143-148.
Hall, A.V., et al. "Abrogation of MRL/lpr lupus nephritis by dietary flaxseed." Am J Kidney Dis, 1993;22(2):326-332.
Ogborn, M.R., et al. "Flaxseed ameliorates interstitial nephritis in rat polycystic kidney disease." Kidney Int, 1999;55(2):417-23.
Velasquez, M.T. & Bhathena S.J. "Dietary phytoestrogens: a possible role in renal disease protection." Am J Kidney
NATURAL VERSUS SYNTHETIC VITAMIN C
It is common these days to use the terms vitamin C interchangeably with ascorbic acid. In fact, there are numerous differences between these two very distinct biological entities. Vitamin C, found in numerous plant and animal foods, is a necessary nutrient for humans in that we make none of our own vitamin C. Natural vitamin C is a complex mixture of at least 9 or 10 distinct molecular entities. These include ascorbic acid (the preservative part of the complex), tyrosinase (an enzyme), rutin, bioflavenoids, copper, manganese, and other enzymes and minerals. Each of these compounds has a synergistic effect with the other substances, the end result being a potent and complicated compound that has far-reaching biological effects. Some of these effects include reducing capillary fragility (thus reducing the tendency to bruising or bleeding), improving the integrity of the collagen fibers, binding and thereby neutralizing histamine (lessening allergies), and many other vital functions. Ascorbic acid has only one effect, that is anti-oxidation. While many nutritionists and physicians sing the praises of anti-oxidants in our diet, the fact is that excessive anti-oxidation inhibits our cellular mechanisms from digesting and disposing of unwanted tissue. This is perhaps why the latest studies on excessive use of ascorbic acid show that it may contribute to the development of coronary artery disease. This situation would never arise from the use of the whole vitamin C complex as found in natural foods.
—Tom Cowan, MD
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Pure Vitamins
By Ron Schmid, ND
Much of what we believe is shaped by what we see, read and hear. The media’s mes- sage about supplements—those substances regularly ingested as pills, powders and liquids by over one-half of all Americans in their quest to feel better and live longer—is decidedly mixed. We often read or hear stories about the benefits of taking supplements like vitamin E, St. John’s wort or coenzyme Q10. Often these stories refer to published scientific studies demonstrating usefulness. A week later, we read or hear a report about the dangers of the same substance, with warnings by a designated expert to stay away from it.
This is not an article about the media or politics, but a few words about what’s behind the news and what the media calls “science” are in order. Actually, one word is in order. The word is MONEY. Money vastly influences what is reported and the slant placed on that reporting. So where’s the money? Most ads on the nightly news are drug company ads. And newspapers and magazines today are full of drug company ads. This means we should expect enormous bias against anything that would take away from pharmaceutical profits. Do you want to trust Rather, Brokaw and Jennings—or your own judgement?
To Take or Not to Take
Over thirty years ago, I read a little book called Vitamin E for Ailing and Healthy Hearts, by the Shute brothers. It’s still a good read. The brothers, Canadian medical doctors, presented an open-and-shut case about the myriad benefits of vitamin E supplements. I began taking vitamin E and continue to this day. I also began researching the usefulness of vitamins, minerals, enzymes, herbs and special foods in the treatment of health problems. A number of these substances are helpful to anyone interested in optimizing health and extending the span of vigorous, active life. Others are appropriate for many people who develop problems typical of our culture. The question is really not whether or not to take supplements. Rather, the questions are which ones, when and how much.
These are hard questions, and because the answers are different for each of us and depend on individual needs, they can’t be fully answered here. But some general questions that apply to all of us can be answered. In this article, I’ll address the following:
What is the difference in quality between one company’s version of a given supplement and another’s?
Which supplements are important for most people? Why?
What is the relationship between supplements and foods? Can supplements complement even a very good diet?
What are some problems people commonly have that can be helped with proper supplementation?
Quality Issues
Most people simply cannot determine what they are really getting when they buy supplements. Among the often unanswered questions:
What are the sources of the vitamins and minerals used in a given vitamin or mineral product?
Which sources are most like the vitamins and minerals in foods, and most likely to be beneficial?
Do the herbs in a given herbal product have the potency to achieve the desired result?
What are the effects of additives used in manufacturing the supplement? How absorbable is the product?
Sources and Forms
Vitamins and minerals come in many different forms. Some are derived from foods, such as vitamin E when extracted from vegetable oil and vitamins A and D when extracted from fish oil. Others are made in laboratories—they may then be labeled “natural” because they are made from “natural” precursors. Some are combined with dried foods and herbs and called “food vitamins.”
A number of forms of synthetic vitamins A and D are used in supplements. All should be strictly avoided—even small amounts of the synthetic forms of fat-soluble vitamins may be toxic. In fact, the toxicity of these synthetic forms has contributed to the media frenzy about the alleged dangers of vitamins A and D. The media and the medical establishment do not distinguish between the synthetic forms and natural vitamins A and D as found in or derived from animal fats. Decades ago, researchers definitively established the benefits and safety of large doses of natural vitamins A and D. Traditional diets are rich in these nutrients, typically containing upwards of ten times the RDA amounts the government now tells us are adequate. There has never been any indication of anything but benefit from these natural forms of vitamins A and D, including for pregnant women. In fact, these nutrients are particularly important for pregnant women, and foods rich in vitamins A and D were emphasized for pregnant women in virtually all of the traditional cultures studied by Weston Price.
The warnings against vitamin A usually include mention of Arctic explorers who died from vitamin A overdose because they consumed polar bear livers. Actually, the early explorers did not die from eating polar bear liver. They did suffer from exfoliative dermatitis and hair loss. In 1988, a team of Swedish scientists discovered that polar bear and seal livers tend to accumulate the metal cadmium. The symptoms for cadmium poisoning are exfoliative dermatitis and hair loss, but don’t expect to hear about this on the evening news. Rather, expect continuing stories about the alleged dangers of vitamins A and D. The media and the medical establishment work together to vilify the very substances that can prevent suffering and disease.
Cod liver oil is a wonderful supplemental source of natural vitamins A and D. I recommend from one to three tablespoonfuls daily to most of my patients. Carlson Laboratories’ imports lemon-flavored Norwegian cod liver oil which is of top quality and is palatable for most people.
Vitamin E is another nutrient for which it is very important to select the proper form. Synthetic vitamin E is labeled, “d, l- alpha.” This mixture of “d” and “l” forms is biochemically different from natural vitamin E which is labeled “d-alpha.” Like synthetic vitamins A and D, synthetic vitamin E has detrimental effects. It is incompletely metabolized and may even disrupt the metabolism of natural vitamin E in the liver. The most beneficial natural vitamin E products come as mixtures of the alpha, beta, gamma, and delta tocopherol fractions. I use and recommend a product called “Unique E,” made by the A.C. Grace Company, whose only product is this superior vitamin E supplement; it is the only mixed tocopherols produce that is completely free of soy oil.
To summarize, the fat-soluble vitamins (A, D and E) should always come from natural sources. As for the water soluble vitamins, there are natural sources that can provide small amounts for general use—acerola powder for vitamin C, for example, and low-temperature dried yeast flakes grown on an appropriate medium for B complex. However, for larger therapeutic doses it is necessary to use synthetic vitamins. How these water-soluble vitamins are formulated makes a big difference in how they are absorbed and tolerated.
Almost all of the vitamin C in supplements is made in a laboratory, despite labeling that implies otherwise. For example, the label might say, “ascorbic acid from sago palm.” Dextrose, a form of sugar that contains no vitamin C at all, is extracted from sago palm and used as the base molecular material for a complex laboratory process that synthesizes vitamin C. Or, the label might say “vitamin C derived from the finest natural sources.” True, but the vitamin C was synthesized. It might also say “with rose hips and acerola,” which are then used as the base material for the tablet or capsule. But a tablet of rose hips or acerola can contain only about forty milligrams of truly natural vitamin C; the rest is synthesized.
Most significant in regard to the form of vitamin C is the buffering process, which complexes a mineral (typically either calcium, magnesium, or potassium) with ascorbic acid. Buffered vitamin C is gentler on the stomach than regular vitamin C, which because of its acidity often causes gas, bloating, and upset stomach. Buffered C offers superior absorption as well.
Labels often proclaim “natural” B vitamins, derived from yeast. But companies manufacturing yeast add laboratory-synthesized B vitamins to the food fed to the yeast during its growth, and then fortify the yeast further with additional B vitamins once it has grown. This allows the production of yeast at any B-vitamin potency desired, which is then used to formulate vitamin pills labeled “B vitamins derived from yeast.” I generally recommend B vitamins as part of the multi vitamin-mineral-antioxidant formula that I use. For therapeutic doses of specific B vitamins, I usually recommend Thorne Research products.
Minerals in supplements are found in many different forms. Minerals occur in foods as part of molecules in which the mineral exists as a complex with other substances. Minerals in supplements are also found as complexes, and the substances with which they are complexed affect the degree to which the minerals are absorbed and utilized. Some mineral supplements are actually extracted from foods (for example, calcium hydroxyapatite), while others are complexed in the laboratory (for example, amino acid complexes of calcium) or found in nature (for example, calcium carbonate).
Calcium is the most commonly taken mineral supplement, and calcium supplements come in scores of different forms. But only one is actually a food extract and that is calcium hydroxyapatite. This is the form of calcium that naturally occurs in bone. Low temperature processing techniques are used to extract microcrystalline hydroxyapatite concentrate (MCHC) from raw bone—the best products utilize MCHC from free-range, pesticide-free New Zealand cattle. MCHC is a complex crystalline compound composed of calcium (about 24 percent), phosphorous, delicate organic factors (thus the importance of low-temperature processing), protein matrix and the full spectrum of minerals that naturally comprise healthy bone. Look for a calcium supplement in which the only source of calcium is MCHC. Many supplements say “MCHC” or “calcium hydroxyapatite” on the label, but when you read the ingredients carefully you discover that a secondary source of calcium, typically dicalcium phosphate—an inexpensive, poorly absorbed form of calcium—contributes an unstated percentage of the calcium to the supplement.
Many calcium formulas include magnesium; well-absorbed forms include magnesium aspartate, magnesium glycinate and magnesium oxide. Many other minerals may be complexed as aspartates or picolinates, which generally provide excellent absorption.
“Food Vitamin” Supplements
Understanding the “food vitamin” supplements is a bit tricky and warrants explanation. There are three general types of products that are often referred to as “food vitamins.”
One type is made by taking standard USP (United States Pharmacopeia) vitamins (manufactured in laboratories by biochemical processes) and putting them in tablets or occasionally capsules with dried foods and herbs (along with fillers and other additives used in production). Taking these vitamins is no different from taking standard USP vitamins with a meal (but a lot more expensive).
A second type of “food vitamin” is supplements made by adding standard USP vitamins to a liquid broth containing yeast. As the yeast grows, the vitamins and minerals are incorporated into the cell structure of the yeast. The yeast is then killed in a drying process, and the residue is pressed into tablets with herbs, binders and manufacturing additives. The companies New Chapter and Megafood use this type of process to make their products.
Because of the amount of space taken up by the yeast, products made this way are very low in potency. Even if absorption is superior, the low potency and high cost makes them very cost-inefficient for anyone wishing to take, say, 500 mg of vitamin C, or 100 mg of Coenzyme Q10, or 400 IU of vitamin E, on a daily basis. Another problem I’ve encountered is that many people taking these yeast-based supplements for any length of time develop yeast sensitivities. This is particularly true for those with a history of candida problems (common in our carbohydrate-addicted culture).
The third kind of “food vitamin” supplements is products that are actually dried foods, often organic, pressed into tablets with the aid of manufacturing additives. Again because of size constraints, these products are necessarily of very low potency in terms of the amount of vitamins and minerals present, although some people feel they have potent effects. While they may be of excellent quality, they are very cost-inefficient. Taking these supplements might be compared to eating good organic foods, in very small quantities.
Potency and Purity
For herbs, potency depends on the quality of the raw herb used and the care taken in manufacturing. A tremendously wide range of quality is found in different products. A poor quality product may have no effect whatsoever; the same dosage of a superior product may work wonders.
How potent a given vitamin or mineral product will be depends on what forms the vitamins and minerals are in, and how much of the product is actually absorbed and utilized. Vitamins and minerals may be complexed in various forms, as described above; forms identical or close to those found in foods are generally better absorbed and utilized.
There are two issues relating to purity. First, are the raw ingredients pure? Reputable manufacturers insure that each batch of raw materials is laboratory-tested for purity and can provide users with copies of certificates of analysis. The other issue concerns the additives nearly all manufacturers use in the production of supplements.
Additives
Nearly all supplements contain stearates, manufacturing agents used as lubricants to speed up production. Most capsules and tablets are made by “jobbers” in mass production plants, which churn out a multitude of formulas for various companies. Magnesium stearate and stearic acid are lubricants added to raw materials in supplements so that production machinery will run at maximum speeds. This ensures that production schedules will meet profit targets.
Tablets also contain potentially allergenic binders, fillers and often coloring agents. They are coated with shellac (listed in the ingredients as “natural glaze”) or vegetable coating (derived from corn, to which many people are sensitive). Potentially allergenic fillers are used to top off capsules.
These additives have a number of effects, including decreased absorption. In a study published in Pharmaceutical Technology, the percent dissolution for capsules after 20 minutes in solution went from 90 percent without stearates to 25 percent with stearates. These substances clearly affect the dissolution and rapid absorption of nutrients. Another problem is allergenic reaction, for even small amounts of additives may cause reactions in sensitive individuals. Fillers may contain hidden lactose or other allergenic ingredients. This is a major reason why so many people have adverse reactions to supplements, or fail to receive the significant benefits pure supplements will offer. For these reasons, I recommend that, when possible, people use additive-free supplements.
Because the supplement industry routinely uses additives in their products, manufacturers and distributors always deny that the presence of these substances is in any way detrimental. Nevertheless, it seems to me a simple matter of common sense that the most desirable products would not contain non-nutrient substances that are added solely to expedite the manufacturing process.
The only widely available supplements free of additives are those made by Thorne Research; they are available only through licensed health care professionals and in some pharmacies. My own company, Dr. Ron’s Ultra-Pure, makes fifteen 100-percent pure, additive-free supplements. I personally use and recommend Thorne products, my own, and those of a number of small companies making additive-free specialty products.
Nutrients Needed
Consider ancestral diets, invariably rich in animal fats from grass-fed wild or domestic animals, organ meats, and seafood wherever available. The following is a partial list of nutrients richly supplied in those foods, nutrients that are at best marginally supplied in most modern diets, even for those of us trying to follow Weston Price’s teachings.
Fat-Soluble Nutrients
Vitamins A and D, EPA (eicosapentaenoic acid) and DHA (docosa-hexaenoic acid) are available from raw butter, cheese and whole milk from grass-fed animals, egg yolks, organ meats and seafood and best supplemented by using cod liver oil on a daily basis. Each tablespoon of Carlson’s cod liver oil supplies 7,500 IU of vitamin A, 1500 IU of vitamin D, and 1500 mg each of EPA and DHA. I recommend taking supplements before meals and taking cod liver oil before other supplements, with a glass or so of water. Start with a teaspoon and work up to 1-2 tablespoons. For cardiovascular problems, I often recommend up to three tablespoons daily. Generally, the more at risk a person is for a heart attack, the more important it is that he or she takes lots of cod liver oil.
Minerals
Calcium, magnesium, and trace minerals (including iodine, zinc, selenium and chromium), are available from whole raw milk, bone broths, Celtic sea salt and sea vegetables such as kelp and dulse. Calcium is best supplemented by taking calcium hydroxyapatite. Bones also contain magnesium and boron, which work together for a healthy skeletal system. I recommend 500 mg of calcium (in MCHC, microcrystalline hydroxyapatite) daily, and recommend two or three times that amount for people who do not have access to raw milk. A well-assimilated calcium supplement is good insurance for men and women alike against osteoporosis. The best calcium formulas contain magnesium and the trace minerals manganese and boron, which are important in the absorption and utilization of calcium. These can be taken in combination, as a multi-mineral supplement.
People with low thyroid function (usually undiagnosed because of the inadequacy of standard thyroid tests) often benefit from extra iodine in the form of a supplement, which should be used under the supervision of a knowledgeable practitioner.
As for zinc, I recommend 30 mg daily in the form of zinc aspartate, and up to 90 mg a day for those with an indication of deficiency, such as men with prostate problems.
I supplement selenium and chromium in the form of selenium and chromium aspartates in the amount of 200 mg each daily. Selenium is especially important as a supplement in areas of the country where the soil is deficient in selenium (such areas statistically correlate with higher incidences of cancer). Chromium is especially important for people with diabetes or other glucose metabolism problems. Therapeutic doses of these two trace minerals may be considerably higher than is generally thought, based on therapies now used at cutting edge alternative medicine clinics. Exact dosages need to be individually determined, but may be as high as 1000 to 2000 mg per day—levels previously thought to risk toxicity.
Antioxidants
Vitamin E, Vitamin C, coenzyme Q10, alpha lipoic acid, oligomeric pro-anthrocyanidins (OPCs, as found in grape seed extract), and tocotrienes (vitamin E-like substances that complement the effects of Vitamin E) are richly supplied in organ meats such as heart and liver. They can be supplemented individually or in a multi-nutrient combination. Many researchers think this is a critical area to supplement. Ironically, the foods richest in many antioxidants—organ meats—are among those most vilified by the medical establishment for their cholesterol content. There is ample evidence that antioxidants help retard the aging process and prevent the development of chronic diseases.
I recommend anywhere from 100 to 1600 IU of vitamin E daily, in the form of mixed tocopherols, as mentioned above. The higher amounts are most important when cardiovascular disease is present, and for women experiencing symptoms during menopause.
Vitamin C may not be needed at all as a supplement if the diet is rich in vegetables, but is useful for most acute and chronic illnesses, sometimes in amounts up to several thousand milligrams a day.
I recommend that coenzyme Q10 be supplemented anywhere from 25 mg to 600 mg per day. Many people experience increased energy on coQ10, endurance athletes perform better, and people with high blood pressure usually find that adequate doses lower it significantly. CoQ10 is of critical, even lifesaving, importance for people with heart disease, and it is here that the highest doses are most helpful. Preliminary trials have even found that high doses are helpful in treating cancer. CoQ10 is best absorbed with fats, and the richest food source is heart. I use CoQ10 combined with a fatty acid base of tocotriene complex to enhance absorption. A gel form has also become popular, and although it is well absorbed, it is much more expensive and contains the additive polysorbate 80, a highly undesirable substance.
I recommend supplementing alpha lipoic acid from 25 mg to 600 mg per day. Levels are known to be lower in people with heart disease or diabetes, and studies show alpha lipoic acid to be of critical importance in the treatment of liver problems. Supplementation may be beneficial in virtually all chronic diseases. Benefits to athletes include enhanced energy production in muscle tissues, decreased glucose uptake by fat cells, and improved muscle recovery with alpha lipoic acid supplementation. Once again, organ meats are a rich source.
I recommend supplementing from 25 mg to 400 mg of grape seed extract per day. In addition to their potent antioxidant action, the OPCs in grape seed extract strengthen the blood vessels and capillaries, thus helping maintain vision and preventing disorders of the retina, including macular degeneration and diabetic retinopathy. One study of 805 men showed that the higher the intake of OPCs, the lower the risk of heart disease.
The coQ10 I use is encapsulated in a base of tocotriene complex. Tocotrienols, found in tocotriene complex, are members of the vitamin E family. They inhibit clot formation, reverse plaque buildup in arteries, reduce the risk of cancer and inhibit the growth of cancer cells, reduce inflammation and function as powerful antioxidants.
Fiber and Enzymes
These are supplied in the diet by a variety of plant foods (in the case of fiber), by raw foods (especially raw proteins) and by fermented foods such as cultured dairy products and lacto-fermented condiments and beverages. Most people do not obtain nearly enough of either. Fiber is not usually thought of as a nutrient, since it provides no calories, but it is of tremendous importance. Usually, I recommend 1-4 teaspoonfuls of pure grade A psyllium fiber first thing every morning, taken with two or three glasses of water; the larger amounts are recommended for those with gastrointestinal problems. Psyllium often works wonders. Since it is not absorbed, it simply bulks up the stool. The increased bulk stimulates easy and regular bowel movements.
Enzymes are provided only in raw and fermented foods, and the enzymes in raw proteins may be the most valuable. For those unable or unwilling to consume raw or fermented animal foods, I recommend two capsules or more of pancreatic enzymes once a day with a meal. Large doses of pancreatic enzymes can be an important part of treatment for cancer and other chronic diseases.
Herbs and Food-Derived Supplements
We have mentioned a number of special foods, such as cod liver oil, the sea vegetable dulse, and Celtic salt. These are foods used in small amounts to provide rich sources of many of the nutrients I’ve described. A number of herbs and food-derived supplements belong in this category, in that they may be consumed often in small amounts with great benefit. The herbal products I most often recommend are liquid alcohol extracts and encapsulated dried herbal extracts. I recommend alcohol extracts made by the Eclectic Institute of Sandy, Oregon, because the company uses organic alcohol and is committed to growing and securing the finest quality herbs. A number of fine companies make encapsulated dried herbal extracts including Eclectic, Herb-Pharm, Gaia Herbs and my own company.
Bilberry
Bilberry helps build strong vision. Clinical studies in recent years have shown improvement in subjects with myopia and glaucoma. I suggest 1-6 60 mg capsules daily (containing 36 percent anthocyanosides).
Ginkgo biloba
Ginkgo may be the single most important plant medicine we have because it alleviates such a wide variety of problems. Ginkgo dramatically improves blood flow to both the brain and peripheral parts of the body. Over fifty double blind studies have proven ginkgo’s effectiveness in conditions involving poor circulation in the arteries to the brain and other tissues. Ginkgo works in many ways. By stimulating the release of a substance called endothelium-derived relaxing factor, ginkgo relaxes the arterial walls throughout the body, resulting in improved circulation. In addition, ginkgo has a profound normalizing effect on the function of platelets, the clotting elements in the blood. Ginkgo makes platelets less likely to clot abnormally, thus enhancing circulation and exerting a protective action against Alzheimer’s disease, hearing loss and strokes. Clinical studies have shown that people of all ages experience improved cognitive function when taking ginkgo.
Milk thistle
Milk thistle regenerates liver cells and protects us from chemicals and toxins to which we all are exposed. Milk thistle dramatically enhances liver health by protecting the outer membrane of liver cells and acting as a powerful antioxidant in the liver. Milk thistle acts to regenerate damaged and injured liver cells, reversing the liver damage caused by toxins and ameliorating a host of medical problems.
I recommend ginkgo and milk thistle supplements that utilize both standardized extract and whole plant powder, insuring both guaranteed potency and the presence of the synergistic ingredients found in the whole plants. I recommend 1-6 capsules daily (60 mg ginkgo extract and 175 mg milk thistle extract per capsule).
Glucosamine and chondroitin sulfates
These nutrients are components of cartilage and are supplied in traditional diets by gristle and bone broths. For chronic and acute conditions, however, supplementation may be necessary. Both compounds have been shown in numerous studies to produce better results than NSAIDS (nonsteroidal antiinflammatory drugs) in relieving the pain and inflammation of arthritis. In one notable double-blind study, patients suffering from osteoarthritis took glucosamine and chondroitin sulfate supplements. Cartilage tissue samples showed that damaged cartilage had been significantly repaired after only three months. I use a combination product that provides 1500 mg of glucosamine and 1200 mg of chondroitin in four capsules. I recommend 2-4 capsules daily for many of my patients.
Spirulina
Spirulina is a nutrient-dense, chlorophyll-rich dried algae, available in capsules or as powder. I like a product called Spirulina Pacifica, the dried powder from spirulina organically grown in the waters off the Kona coast on Hawaii’s Big Island. I recommend 2 teaspoons daily, added to water, smoothies or shakes.
Superfood Formula by Pure Synergy
This is a mixture of superfoods including the best quality forms of blue-green algae, seaweeds, mushrooms, herbs, sprouts and green juices, all dried at low temperature so as to preserve the enzymes and nutrients. A teaspoon or two added to water makes a great morning shake. It can be combined with the recommended dose of 2 teaspoons spirulina, mentioned above.
Phosphatidyl Serine (PS)
PS is another substance derived from food that enhances brain function. PS was originally isolated from beef brain. Over forty studies have proven that PS can reverse brain aging. State-of-the-art cognition tests have revealed improvements from PS. For example, on name-face recall, an excellent marker for brain aging, PS reversed the average test age of the subjects from sixty-four years test age to fifty-two years test age. That’s a twelve-year recovery of cognitive function! Numerous published studies have shown significant improvements in mental function, depressive symptoms and behavior—even in subjects with moderate to severe senility. I recommend from 100 mg to 600 mg daily for many of my patients.
Living Better and Longer
Whole foods have always formed the core of my approach to health. In the early 1970s, I belonged to one of the first food co-ops in western Massachusetts. From there I went on to naturopathic medical school believing that if I learned enough about how food affects people, I could help them recover from most medical problems. That has turned out to be even truer than I realized then, as I discovered the work of Weston Price and other pioneers of nutritional therapy.
My studies and my years in practice have shown me that certain high-quality food supplements can play a critical role in preventing and treating disease and in optimizing health and longevity. Properly understood, these nutrients, herbs, concentrates, special foods and extracts complement even the best diets. As we embrace the wonderful health-giving qualities of traditional whole foods, we should also embrace the best of what modern science has given us. Scientists and clinicians have clearly demonstrated the efficacy of a wide range of products that fall under the general heading of “food supplements.” Knowledge is growing rapidly, and so too is marketing hype that would have us believe that every new supplement is a magical elixir. The challenge and realistic goal is to separate the wheat from the chaff and apply this knowledge to live healthier, happier, longer lives.
.508S Am J Clin Nutr 2003;78(suppl):508S?13S. Printed in USA. ? 2003 American Society for Clinical Nutrition
Nutrients, foods, and dietary patterns as exposures in research:
a framework for food synergy 1?3
David R Jacobs Jr and Lyn M Steffen
ABSTRACT Evidence is synthesized that foods and food
patterns act synergistically to influence the risk of several chronic
diseases. Whole-grain consumption and risk of disease are pre-sented
as a model of food synergy. Food synergy is defined as
additive or more than additive influences of foods and food con-stituents
on health. Risk appears to be lower with consumption of
whole grain than of refined grain; that is, benefit accrues when all
edible parts of the grain are included (bran, germ, and endosperm).
It appears that phytochemicals that are located in the fiber matrix,
in addition to or instead of the fiber itself, are responsible for the
reduced risk. Risk is further reduced if whole-grain foods are con-sumed
in a diet otherwise high in plant foods. To gain full under-standing
of the pathways by which food synergies work, it is desir-able
to use several ?top down? approaches, starting with the larger
units, namely foods or food patterns, and working down to smaller
units that provide protection from disease. Study of foods, food
patterns, and individual nutrients or food components in reducing
disease risk is seen as complementary. Epidemiologic, clinical
trial, and in vitro approaches to such research are needed. Am
J Clin Nutr 2003;78(suppl):508S?13S.
KEY WORDS Food synergy, whole grain, plant-based diet,
chronic disease, epidemiology, feeding study
INTRODUCTION
Nutrition research has favored a reductionist approach (1) that
emphasizes the role of single nutrients in diet-disease (or diet-health)
relations. This approach has led to important steps for-ward,
for example, in learning the basic cause of and identifying
prevention strategies for vitamin deficiency diseases (2, 3), or in
clarifying the influence of dietary cholesterol and fat intake on
serum cholesterol (4, 5). Nevertheless, the reductionist approach
must be seen as a simplification designed to facilitate the under-standing
of complex diet-disease relations. Metaphorically speak-ing,
understanding one leaf in a forest does not necessarily pro-vide
insight into the entire forest. The interrelation of human
physiology and of the biological activity of plant and animal foods
that humans consume is incredibly complex, replete with checks,
balances, and feedback loops, dependent on a myriad of sub-stances
that differ only in subtle ways from one another.
Therefore, it is likely that there are additive or more than addi-tive
influences of foods and food constituents on health?that is,
food synergy, though the extent and nature of that synergy are dif-ficult
to uncover. Based on the idea that there is food synergy, this
paper considers the question, What is the best way to understand
the full effect of dietary intake on health?
1 From the School of Public Health, University of Minnesota, Minneapolis,
and the Institute for Nutrition Research, University of Oslo (DRJ), and the
School of Public Health, University of Minnesota, Minneapolis (LMS).
2 Presented at the Fourth International Congress on Vegetarian Nutrition,
held in Loma Linda, CA, April 8?11, 2002. Published proceedings edited by
Joan Sabat? and Sujatha Rajaram, Loma Linda University, Loma Linda, CA.
3 Address reprint requests to DR Jacobs Jr, University of Minnesota, School
of Public Health, Division of Epidemiology, 1300 South Second Street, Suite
300, Minneapolis, MN 55454. E-mail: jacobs@epi.umn.edu.
This paper presents 1) a summary of findings relating intake of
whole-grain foods to reduced chronic disease risk as an example
of synergy in a single food group?disease relation, 2) the effec-tiveness
of plant-based diets on health, and 3) considerations for
research approaches to elucidate food synergies in health risk.
More specifically, we propose complementary research method-ology:
?bottom up? to identify and characterize individual food
constituents that have powerful health effects, and ?top down? to
study health effects of the combinations of these constituents in
foods and food patterns.
HISTORICAL PERSPECTIVE
With the advent of industrialized roller milling and mass refin-ing
of grains in about 1880, worldwide epidemics of pellagra and
beriberi began because of loss of B vitamins during processing of
grain to remove the bran and the germ for longer shelf life (3). In
1937 scientists showed that nicotinic acid was the specific
micronutrient deficiency for pellagra and thiamine for beriberi (3).
These discoveries were so fundamental and startling that some
believed that little remained to be investigated in the field of nutri-tion
(1, 6). One obvious solution, protecting health and satisfying
the needs of industry, was to resupply the deficient nutrients.
There seemed to be no need to modify food production, because
the only problem was a shortage of a few important vitamins. The
net result of all these forces was overreliance on several nutrients
and food enrichment, what might be called a ?Wonder Bread? cul-ture
of institutionalized supplementation.
It is now clear that today?s chronic diseases, such as athero-sclerosis,
ischemic heart disease, and cancers, are complex dis-eases
with multiple etiologies and not simple deficiency diseases.
For example, findings of the strongly reduced risk of ischemic
heart disease, diabetes, and some cancers among habitual con-sumers
of whole-grain foods support the idea that food synergies
Am J Clin Nutr 2003;78(suppl):517S?20S. Printed in USA. ? 2003 American Society for Clinical Nutrition 517S
Health benefits of fruit and vegetables are from additive and
synergistic combinations of phytochemicals 1?4
Rui Hai Liu
ABSTRACT Cardiovascular disease and cancer are ranked
as the first and second leading causes of death in the United
States and in most industrialized countries. Regular consumption
of fruit and vegetables is associated with reduced risks of cancer,
cardiovascular disease, stroke, Alzheimer disease, cataracts, and
some of the functional declines associated with aging. Prevention
is a more effective strategy than is treatment of chronic diseases.
Functional foods that contain significant amounts of bioactive
components may provide desirable health benefits beyond basic
nutrition and play important roles in the prevention of chronic
diseases. The key question is whether a purified phytochemical
has the same health benefit as does the whole food or mixture of
foods in which the phytoch