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"In the news".....is a statement that is usually followed by some important information or breaking news story and this is no different at Nutrition Depot.....except we call it "ND News"! ND News is designed to make us a more educated and informed consumer, which will hopefully make us a HEALTHIER consumer. ND News will bring you general nutrition, health, and fitness information found in some of the leading publication and resources available


NUTRITION DEPOT NEWSLETTER

1st Edition of ND News

UNDERSTANDING THE BASICS OF NUTRITION

Good nutrition is the foundation of good health. Everyone needs the four basic nutrients-water, carbohydrates, proteins, and fats-as well as vitamins, minerals, and other micronutrients.

To be able to choose the proper foods, and to better understand why those foods should be supported with supplements, you need to have a clear idea of the components of a healthy diet. It is now a requirement in the United States that all packaged foods have a nutrition label that tells the consumer what is actually inside the package. This system may not be perfect, but it is a big improvement over no labeling at all, the situation that existed only a generation ago. Keep in mind that all fresh, minimally processed foods, such as grains purchased in bulk, meats, fruits, and vegetables, do not carry labels. However, they are inherently healthier than packaged foods because they have more beneficial nutrients and fewer harmful ones. For example, unlike processed items, these foods are naturally high in potassium and low in sodium. Let's look at one of these labels and see what it tells us. Look at Figure below, which happens to be a label for a package of macaroni and cheese:

Supplement Facts Figure

· The serving size is listed at the top of the label. All of the daily value percentages are based on this amount. It's good to keep in mind that the serving size listed on the label may not correspond with what many people consider a serving or portion of the product.

· There are 250 calories in this product, and 110 calories (almost half the calories in the product) come from fat (panel 2). This is not a good sign. A rule of thumb is that fat should contribute no more than 30 percent of the total calories per serving.

· Note the total fat, cholesterol, and sodium information (panel 3). The amount of total fat (bad) is shown, as are the amounts of saturated fat (bad). It's also important to pay attention to how much sodium the product contains and to maintain total intake below the suggested daily value.

· Panel 3 also gives the amount of dietary fi ber (good), sugars (bad), and protein (you need some at each meal), and panel 4, selected vitamins and minerals (good).

· The footnote panel (5) gives target information for various nutrients based on a diet containing a total of 2,000 or 2,500 calories per day. This may or may not be useful to you, depending on your particular situation and calorie goal. It is important to be aware also that the percentages given in the preceding are percentages of a 2,000-calorie diet and are not a percentage of the amount we actually recommend for good health or to maintain a healthy weight. There is still some question as to the benefits of the current food labeling system. Some are calling for a thorough assessment of whether the new labeling has actually enabled consumers to make healthier food choices. Some of the major food companies such as Kraft Foods and major grocery store chains such as Stop & Shop are already creating new labeling systems to help consumers make better choices. This section of the book will discuss the items shown on the nutrition label-and more-and also how they affect your health.

(Information taken from the Prescription for Nutritional Healing 4th Edition.)

NUTRITION DEPOT NEWSLETTER

2nd Edition of ND News

Nutrition, Diet, and Wellness

ND News will generally be a monthly newsletter. With that being said, I apologize for the second edition coming sooner. I wanted to start these at the beginning of each month.

The 2nd edition of ND News discusses our basic nutrients and will also introduce our

in-store discussions of the newsletter starting on the 4th Thursday of every month at our flagship location: 5407 Louetta Rd. Ste. E. Spring, TX 77379.

We will start these on Thursday May 26 at 4p.m, we will have Dr. Chase Banks & Cheryl Brown in attendance to discuss the ND newsletter and general topics. We look forward to seeing you here and as always we appreciate any and all feedback.

THE FOUR BASIC NUTRIENTS

Water, carbohydrates, proteins, and fats are the basic building blocks of a good diet. By choosing the healthiest forms of each of these nutrients and eating them in the proper balance, you enable your body to function at its optimal level.

· Water

The human body is two-thirds water. Water is an essential nutrient that is involved in every function of the body. It helps transport nutrients and waste products in and out of cells. It is necessary for all digestive, absorptive, circulatory, and excretory functions, as well as for the utilization of the water-soluble vitamins. It is also needed for the maintenance of proper body temperature.

· Carbohydrates

Carbohydrates supply the body with the energy it needs to function. They are found almost exclusively in plant foods, such as fruits, vegetables, peas, grains, and beans. Milk and milk products are the only foods derived from animals that contain carbohydrates. Carbohydrates are divided into two groups-simple carbohydrates and complex carbohydrates. Simple carbohydrates, sometimes called simple sugars, include fructose (fruit sugar), sucrose (table sugar), and lactose (milk sugar), as well as several other sugars. Fruits are one of the richest natural sources of simple carbohydrates. Complex carbohydrates are also made up of sugars, but the sugar molecules are strung together to form longer, more complex chains. Complex carbohydrates include fiber and starches. Foods rich in complex carbohydrates include vegetables, whole grains, peas, and beans. Newer classifications for carbohydrates are based on their glycemic indexes (GI). The index is a scoring system to show how much glucose appears in the blood after eating a carbohydrate containing food-the higher the number, the greater the blood sugar response. So a low GI food will cause a small rise, while a high GI food will trigger a dramatic spike. A GI of 70 or more is high, a GI of 56 to 69 is medium, and a GI of 55 or less is low. Most simple carbohydrates raise blood sugar levels more than complex ones, but not always. For example, white bread raises blood sugar more than table sugar because sugar has a lower GI. Eating foods with high glycemic indexes can lead to obesity, heart disease, and diabetes. (The glycemic index of foods can be found on www.mendosa.com/gilists.htm and glycemicindex.ca.) Simply put, adopting a low-glycemic index diet is healthier. Low-glycemic index foods include fruits, vegetables, meat, oils, and dairy products. Most grain-based foods, especially those that are highly processed, have high glycemic indexes.

· Protein

Protein is essential for growth and development. It provides the body with energy, and is needed for the manufacture of hormones, antibodies, enzymes, and tissues. It also helps maintain the proper acid-alkali balance in the body. When protein is consumed, the body breaks it down into amino acids, the building blocks of all proteins. Since protein is essential for life, other foods such as fruits and vegetables, which are alkaline-producing, need to be consumed to balance the body. Some of the amino acids from proteins are designated nonessential. This does not mean that they are unnecessary, but rather that they do not have to come from the diet because they can be synthesized by the body from other amino acids. Other amino acids are considered essential, meaning that the body cannot synthesize them, and therefore must obtain them from the diet. Whenever the body makes a protein-when it builds muscle, for instance-it needs a variety of amino acids for the protein-making process. These amino acids may come from dietary protein or from the body's own pool of amino acids. If a shortage of amino acids becomes chronic, which can occur if the diet is deficient in essential amino acids, the building of protein in the body stops, and the body suffers. The brain will trigger the muscle cells to release vital proteins to support the body. However, in extreme cases, some patients develop cachexia, which presents as weight loss, muscle atrophy, and severe fatigue and can result from a poor dietary protein intake. (For more information about amino acids, see AMINO ACIDS in Part One.) Because of the importance of consuming proteins that provide all of the necessary amino acids, dietary proteins are considered to belong to two different groups, depending on the amino acids they provide. Complete proteins, which constitute the fi rst group, contain ample amounts of all the essential amino acids. These proteins are found in meat, fi sh, poultry, cheese, eggs, and milk. Incomplete proteins, which constitute the second group, contain only some of the essential amino acids. These proteins are found in a variety of foods, including grains, legumes, and leafy green vegetables.

· Fats

Although much attention has been focused on the need to reduce dietary fat, the body does need fat. During infancy and childhood, fat is necessary for normal brain development. Throughout life, it is essential to provide energy and support growth. Fat is, in fact, the most concentrated source of energy available to the body. However, after about two years of age, the body requires only small amounts of fat- much less than is provided by the average American diet. If you are an adult, about one-third of your calories should come from fat. Of that total, one-third should be saturated, one-third polyunsaturated (corn oil and fish oil), and one third monounsaturated (olive oil). Excessive fat intake is a major causative factor in obesity, high blood pressure, coronary heart disease, and colon cancer, and has been linked to a number of other disorders as well. To understand how fat intake is related to these health problems, it is necessary to understand the different types of fats available and the ways in which these fats act within the body. Fats are composed of building blocks called fatty acids. There are three major categories of fatty acids-saturated, polyunsaturated, and monounsaturated. These classifications are based on the number of hydrogen atoms in the chemical structure of a given molecule of fatty acid.

Saturated fatty acids are found primarily in animal products, including dairy items such as whole milk, cream, butter, and cheese, and fatty meats like beef, veal, lamb, pork, and ham. The fat marbling you can see in beef and pork is composed of saturated fat. Some vegetable products- including coconut oil and palm kernel oil-are also high in saturates. The liver uses saturated fats to manufacture cholesterol. The excessive dietary intake of saturated fats can significantly raise the blood cholesterol level, especially the level of low-density lipoproteins (LDLs), or "bad cholesterol."

Polyunsaturated fatty acids are found in greatest abundance in corn, soybean, safflower, and sunflower oils. Certain fish oils are also high in polyunsaturates. Unlike the saturated fats, polyunsaturates may actually lower the total blood cholesterol level. In doing so, however, large amounts of polyunsaturates also have a tendency to reduce levels of high-density lipoproteins (HDLs), or "good cholesterol."

Monounsaturated fatty acids are found mostly in vegetable and nut oils such as olive, peanut, and canola. These fats appear to reduce blood levels of LDLs without affecting HDLs in any way. However, this positive impact upon LDL cholesterol is relatively modest.

It is clear that if your goal is to lower blood cholesterol, polyunsaturated and monounsaturated fats are more desirable than saturated fats or products with trans-fatty acids. Just as important, your total calories from fat should range between 20 to 35 percent of daily calories.

(Information taken from the Prescription for Nutritional Healing 5th Edition.)

NUTRITION DEPOT NEWSLETTER

3rd Edition of ND News

Vitamins & Minerals (Micronutrients)


Vitamins are essential to life. They contribute to good health by regulating the metabolism and assisting the biochemical processes that release energy from digested food. They are considered micronutrients because the body needs them in relatively small amounts compared with nutrients such as carbohydrates, proteins, fats and water,

Of the major vitamins, some are soluble in water and others in oil. Water-soluble vitamins must be taken into the body daily, as they cannot be stored and are excreted within four hours to one day. These include vitamin C and the B-complex vitamins. Oil-soluble vitamins can be stored for longer periods of time in the body's fatty tissue and the liver. These include vitamins A, D, E and K. Both types of vitamin are needed by the body for proper functioning.

SYNTHETIC VERSUS NATURAL

Vitamin supplements can be divided into two groups-synthetic and natural. Synthetic vitamins are produced in laboratories from isolated chemicals that mirror their counterparts found in nature.

Natural vitamins are derived from food sources. Although there are no major chemical differences between a vitamin found in food and one created in a laboratory, synthetic supplements contain the isolated vitamins only, while natural supplements may contain other nutrients not yet discovered. This is because there vitamins are in their natural state.

Supplements that are not labeled natural also may include coal tars, artificial coloring, preservatives, sugars, and starch, as well as other additives. You should beware of such harmful elements.

Vitamins might contain vitamins that have not been extracted from a natural food source. It is necessary to read labels carefully to make sure the products you buy contain nutrients from food sources, with none of the artificial additives mentioned above.


RDA VERSUS RDI VERSUS ODI

Recommended Dietary Allowances (RDA's) were instituted more than forty years ago by the National Academy of Sciences' U.S. Food and Nutrition Board as a standard for the daily amounts of vitamins needed by a healthy person.

Scientific studies have shown that taking dosages of vitamins above the Reference Daily Intake (RDI's) helps our bodies work better. The RDI's therefore are not very useful for determining what our intake of different vitamins should be. We prefer to speak in terms ofOptimum Daily Intakes (ODI's)-the amounts of nutrients needed for vibrant good health.

(Information taken from the Prescription for Nutritional Healing 5th Edition.)

NUTRITION DEPOT NEWSLETTER

4th Edition of ND News

AMINO ACIDS (BUILDING BLOCKS)

To understand how vital amino acids are, you must understand how essential proteins are to life. It is protein that provides the structure for all living things. Every living organism, from the largest animal to the tiniest microbe, is composed of protein. Protein participates in the vital chemical processes that sustain life.

Next to water, protein makes up the greatest portion of our body weight. In the human body, protein substances make up the muscles, ligaments, tendons, organs, glands, nails, hair, and many vital body fluids, and are essential for the growth of bones. The enzymes and hormones that catalyze and regulate all bodily processes are proteins.

Proteins are chains of amino acids linked together by what are called peptide bonds.

Amino acids are the chemical units, or 'building blocks," as they are popularly called, that make up proteins. They also are the end products of protein digestion, or hydrolysis.

There are approximately twenty-eight commonly known amino acids that are combines in various ways to create the hundreds of different types of proteins present in all living things. In the human body, the liver produces about 80 percent of the amino acids needed. The remaining 20 percent must be obtained from the diet. These are called the essential amino acids. The essential amino acids that must enter the body through diet are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and vline. Although infants need to obtain histidine from their diet, most adult bodies can make enough. The nonessential amino acids, which can be manufactured in the body from other amino acids obtained from dietary sources, include alanine, arginine, asparagine, aspartic acid, citruline, cysteine, cysteine, gamma-aminobutyric acid, glutamic acid, glutamine, glycine, ornithine, proline, serine, taurine, and tyrosine.

The fact that they are termed nonessential does not mean that they are not necessary, only that they need not be obtained through the diet because the body can manufacture them as needed.

The processes of assembling amino acids to make proteins, and of breaking down proteins into individual amino acids for the body's use, are continuous ones.

If your diet is not properly balanced---that is, if it fails to supply adequate amounts of the essential amino acids--- sooner or later, this will become apparent as some type of physical disorder.

It is possible to take supplements containing amino acids, both essential and nonessential. For certain disorders, taking supplements of specific amino acids can be very specific.

Vegetarians, especially vegans, would be wise to take a formula containing all of the essential amino acids to ensure that their protein requirements are met.

(Information taken from the Prescription for Nutritional Healing 5th Edition.)


NUTRITION DEPOT NEWSLETTER

5th Edition of ND News

ANTIOXIDANTS

Antioxidants are natural compounds that help protect the body from harmful free radicals. These are atoms or groups of atoms that can cause damage to cells, impairing the immune system and leading to infections and various degenerative diseases such as heart disease and cancer. Antioxidants therefore play a beneficial role in the prevention of disease. Free radical damage is thought by scientist to be the basis for the aging process as well.

There are a number of known free radicals that occur in the body. They may be formed by exposure to radiation, including exposure to the sun's rays; exposure to toxic chemicals such as those found in cigarette smoke, polluted air, and industrial and household chemicals; and various metabolic processes, such as the process of breaking down stored fat molecules for use as an energy source.

Free radicals are normally kept in check by the action of free radical scavengers that occur naturally in the body. These scavengers neutralize the free radicals.

The body makes these as a matter of course. There are also a number of phytochemicals and nutrients that act as antioxidants, including vitamin A, beta-carotene and other carotenoids, flavonoids, vitamins C and E, and the mineral selenium.

Although many antioxidants can be obtained from food sources such as sprouted grains and fresh fruits and vegetables, it is difficult to get enough of them from these sources to hold back the free radicals constantly being generated in our polluted environment. We can minimize free radical damage by taking supplements of key nutrients. A high intake of antioxidant nutrients appears to be especially protective against cancer.

Antioxidants work synergistically in giving protection against free radical damage, so it is better to take smaller doses of several different antioxidants than a large amount of only one. For example, while beta-carotene by itself is an excellent antioxidant, a mix of natural carotenoids provides more health benefits thank a beta-carotene alone.

Similarly, taking antioxidants together, for example beta-carotene with vitamin E and vitamin C, appears to be more effective than taking any one alone.

(Information taken from the Prescription for Nutritional Healing 5th Edition.)



NUTRITION DEPOT NEWSLETTER

6th Edition of ND News

ENZYMES

Enzymes assist in practically all body functions. Digestive enzymes break down food particles for energy. This chemical reaction is calledhydrolysis, and it involves using water to break the chemical bonds to turn food into energy.

Enzymes are often divided into two groups: digestive enzymes and metabolic enzymes.

Digestive enzymes are secreted along the gastrointestinal tract and break down foods, enabling the nutrients to be absorbed into the bloodstream for use in various bodily functions. If you don’t make enough digestive enzymes, you will experience any or all of the following symptoms: bloating, gas, indigestion, diarrhea, and pain.

There are three main categories of digestive enzymes: amylase, protease, and lipase.

Amylase, found in saliva and in the pancreatic and intestinal juices, breaks down carbohydrates. It begins to act as soon as you start chewing (this is why it is important to chew your food well). Different types of amylase break down specific types of sugars. For example, lactase breaks down lactose (milk sugar), maltase breaks down maltose (malt sugar), and sucrose breaks down sucrose (cane and beet sugar).

Protease, found in the stomach juices and also in the pancreatic and intestinal juices, helps to digest protein.

Lipase, found in the stomach and pancreatic juices, and also present in fats in foods, aids in fat digestion.

Another component of the digestive process is hydrochloric acid. While not technically an enzyme itself, it interacts with digestive enzymes as they perform their functions.

Metabolic enzymes are enzymes that catalyze the various chemical reactions within the cells, such as energy production and detoxification. Metabolic enzymes govern the activities of all the body’s organs, tissues, and cells. They are the workers that build the body from proteins, carbohydrates, and fats. Metabolic enzymes are found doing their specific work in the blood, organs, and tissues. Each body tissue has its own specific set of metabolic enzymes.

Two particularly important metabolic enzymes are superoxide dismutase (SOD) and its partner, catalase. SOD is an antioxidant that protects the cells by attacking a common free radical, superoxide. Catalase breaks down hydrogen peroxide, a metabolic waste product, and liberates oxygen for the body to use.

The body uses most of its enzyme-producing potential to produce about two dozen enzymes. These control the breakdown and utilization of proteins, fats, and carbohydrates to create the hundreds of metabolic enzymes necessary to maintain the rest of the tissues and organs in their functions.

(Information taken from the Prescription for Nutritional Healing 5th Edition.)

NUTRITION DEPOT NEWSLETTER

7th Edition of ND News

Essential Fatty Acids (EFA’s)


Contrary to popular myth, the body does need some of the right kind of fat. The fatty acids that are necessary for health and that cannot be made by the body are called essential fatty acids (EFAs). EFAs must be supplied through the diet.

EFAs have desirable effects on many disorders. They improve the skin and hair, reduce blood pressure, aid in the prevention of arthritis, lower cholesterol and triglyceride levels, and reduce the risk of blood clot formation. They are beneficial for candidiasis, cardiovascular disease, eczema, and psoriasis.

Found in high concentrations in the brain, EFAs aid in the transmission of nerve impulses, and are needed for the normal development and functioning of the brain. A deficiency of EFAs can lead to an impaired ability to learn and recall information. Infant formulas now contain ARA and DHA, essential fats for infants, which may promote better learning.

Every living cell in the body needs EFAs. They are essential for rebuilding and producing new cells.

There are two basic categories of EFAs, designated omega-3 and omega-6, based on their chemical structures. Omega-3 EFAs, including alpha-linolenic and eicosapentaenoic acid (EPA), are found in fresh deepwater fish, fish oil, and certain vegetable oils, among them canola oil, flaxseed oil, and walnut oil. Omega-6 EFAs, which include linoleic and gamma-linoleic acids, are found primarily in raw nuts, seeds, and legumes, and in unsaturated vegetable oils, such as borage oil, grape seed oil, primrose oil, sesame oil, and soybean oil.

The daily requirement for EFAs is satisfied by an amount equivalent to 10 to 20 percent of total fat intake.

A number of sources of EFAs are recommended in the “Prescription for Nutritional Healing 5th Edition”, among them fish oils, flaxseed and flaxseed oil, and primrose oil.

(Information taken from the Prescription for Nutritional Healing 5th Edition.)

NUTRITION DEPOT NEWSLETTER

8th Edition of ND News

Fiber

Found in many foods, fiber helps to lower blood cholesterol levels and stabilize blood sugar levels. It helps prevent colon cancer, constipation, hemorrhoids, obesity, and many other disorders. Fiber is also good for removing certain toxic metals from the body. Because the refining process has removed much of the natural fiber from our foods, the typical American diet is lacking in fiber.

There are seven basic classifications of fiber: brain, cellulose, gum, hemicellulose, lignin, mucilages, and pectin. Each form has its own function. It is best to rotate among several different supplemental fiber sources.

In addition to using a fiber supplement, you should make sure to get fiber through your diet. Make sure your diet contains these high-fiber foods:

Whole-grain cereals and flours.

  • Brown rice.
  • All kinds of bran.
  • Fresh Fruit.
  • Dried prunes.
  • Nuts.
  • Seeds (especially flaxseeds)
  • Beans
  • Lentils.
  • Peas.
  • Fresh, raw vegetables.

Eat several of these foods daily. When eating organic produce, leave the skin on apples and potatoes. Coat chicken I corn bran or oats for baking. Add extra bran to cereals and breads. Unsalted, unbuttered popcorn is also excellent for added fiber.


NUTRITION DEPOT NEWSLETTER

9th Edition of ND News

Whey Protein

Whey is a normal by-product of cheese making; it is the liquid that is left when the solids in milk come together and are pressed into solid form. Filtering and purifying produces whey protein, then the water is removed to produce a powder that, while high in quality protein, is free of fat and lactose (milk sugar).

This supplement helps to build lean body mass increasing the body's production of muscle protein. A 30 gram serving of whey protein contains nearly all of the essential amino acids necessary each day. For this reason, it is popular among athletes and bodybuilders, and may also help to protect against muscle wasting in people with such diseases as AIDS and cancer. In addition to its effect on muscles, it appears to inhibit the proliferation of cancer cells, protect against free radical damage, and enhance immune function. Compared to soy protein, whey seems more effective at promoting weight loss.

(Information taken from the Prescription for Nutritional Healing 5th Edition.)

NUTRITION DEPOT NEWSLETTER

11th Edition of ND News

Vitamin A and the Carotenoids

Vitamin A prevents night blindness and other eye problems, as well as some skin disorders, such as acne. It enhances immunity, may help to heal gastrointestinal ulcers, and is needed for the maintenance and repair of epithelial tissue, of which the skin and mucous membranes are composed.

It is important in the formation of bones and teeth, aids in fat storage, and protects against colds, flu, and infections of the kidneys, bladder, lungs, and mucous membranes. Vitamin A acts as an antioxidant, helping to protect the cells against cancer and other diseases and is necessary for new cell growth. It guards against heart disease and stroke, and lowers cholesterol levels. People receiving radiation treatment for cervical cancer, prostate cancer, or colorectal cancer have benefited from taking oral vitamin A.

This important vitamin also slows the aging process. The body cannot utilize protein without vitamin A. Vitamin A is a well-known wrinkle eliminator.

A deficiency of vitamin A can cause dry hair and/or skin, dryness of the conjunctiva and cornea, poor growth, and/or night blindness. Other possible results of vitamin A deficiency include abscesses in the ears; insomnia; fatigue; reproductive difficulties; sinusitis, pneumonia, and frequent colds and other respiratory infections; skin disorders, including acne; and weight loss.

The carotenoids are a class of compounds related to vitamin A. In some cases, they can act as precursors of vitamin A; some act as antioxidants or have other important functions.

The best-known subclass of the carotenoids is the carotenes, of which beta-carotene is the most widely known. Also included in this group are alpha-carotene, gamma-carotene, and lycopene. When food or supplements containing beta-carotene are consumed, the beta-carotene is converted into vitamin A in the liver.

Other types of carotenoids that have been identified are the xanthophylls (including beta-cryptoxanthin, canthazanthin, lutein, and zeaxanthin); the limonoids (including limonene); and the phytosterols (including perillyl alcohol). Evidence suggests that greater consumption of lutein reduces the risk of cataracts and age-related macular degeneration (AMD), and that taking lutein supplements can slow the progress of these disorders.

High lutein consumption has also been reported to decrease the incidence of prostate cancer.

Science has not yet discovered all of the carotenoids, although once source documents six hundred different carotenoids identified so far. Combinations of carotenoids have been shown to be more beneficial than individual carotenoids taken alone.

(Information taken from the Prescription for Nutritional Healing 5th Edition.)


NUTRITION DEPOT NEWSLETTER

12th Edition of ND News

Vitamin B Complex

The B vitamins help to maintain the health of the nerves, sin, eyes, hair, liver, and mouth, as well as healthy muscle tone in the gastrointestinal tract and proper brain function.

B-complex vitamins act as coenzymes, helping enzymes to react chemically with other substances, and are involved in energy production. They may be useful for alleviating depression or anxiety as well. Adequate intake of the B vitamins is very important for elderly people because these nutrients are not as well absorbed as we age.

There have even been cases of people diagnosed with Alzheimer's disease whose problems were later found to be due to a deficiency of vitamin B12 plus the B complex vitamins. The B vitamins should always be taken together, but up to two to three times more of one B vitamin than another can be taken for a period of time if needed for a particular disorder.

There are spray and sublingual forms that are absorbed more easily, which are good choices for older adults and those with absorption problems. Because the B vitamins work together, a deficiency in one often indicates a deficiency in another.

(Information taken from the Prescription for Nutritional Healing 5th Edition.)

NUTRITION DEPOT NEWSLETTER

13th Edition of ND News

Vitamin C (Ascorbic Acid)

Vitamin C is an antioxidant that is required for at least three hundred metabolic functions in the body, including tissue growth and repair, adrenal gland function, and healthy gums. It also aids in the production of antistress hormones and interferon, and important immune system protein, and is needed for the metabolism of folic acid, tyrosine, and phenylalanine. Studies have shown that taking vitamin C can reduce symptoms of asthma. It protects against the harmful effects of pollution, helps to prevent cancer, protects against infection, and enhances immunity.

Vitamin C increases the absorption of iron. It can combine with toxic substances, such as certain heavy metals, and render them harmless so that they can be eliminated from the body.

This vitamin also may reduce levels of low-density lipoproteins (LDL, the so-called "bad cholesterol"), while increasing levels of high-density lipoproteins (HDL, or "good cholesterol"), as well as lowering high blood pressure and helping to prevent atherosclerosis.

Essential in the formation of collagen, vitamin C protects against abnormal blood clotting and bruising, may reduce the risk of cataracts, and promotes the healing of wounds and burns. IT may even boost your love life by causing more of the hormone oxytocin to be released.

Vitamin C works synergistically with both vitamin E and beta-carotene--that is, when these vitamins work together, they have an effect even greater than the sum of their individual effects.

Because the body cannot manufacture vitamin C, it must be obtained through the diet or in the form of supplements.

(Information taken from the Prescription for Nutritional Healing 5th Edition.)

NUTRITION DEPOT NEWSLETTER

14th Edition of ND News

Vitamin D

Vitamin D is a nutrient found in some foods that is needed for health and to maintain strong bones. It does so by helping the body absorb calcium (one of bone's main building blocks) from food and supplements. People who get too little vitamin D may develop soft, thin, and brittle bones, a condition known as rickets in children and osteomalacia in adults.

Vitamin D is important to the body in many other ways as well. Muscles need it to move, for example, nerves need it to carry messages between the brain and every body part, and the immune system needs vitamin D to fight off invading bacteria and viruses. Together with calcium, vitamin D also helps protect older adults from osteoporosis. Vitamin D is found in cells throughout the body.

How much vitamin D do I need?

The amount of vitamin D you need each day depends on your age. Average daily recommended amounts from the Food and Nutrition Board (a national group of experts) for different ages are listed below in International Units (IU):

Life Stage

Recommended Amount

Birth to 12 months 400 IU

Children 1-13 years 600 IU

Teens 14-18 years 600 IU

Adults 19-70 years 600 IU

Adults 71 years and older 800 IU

Pregnant and breastfeeding women 600 IU

What are some effects of vitamin D on health?

Vitamin D is being studied for its possible connections to several diseases and medical problems, including diabetes, hypertension, and autoimmune conditions such as multiple sclerosis. Two of them discussed below are bone disorders and some types of cancer.

Bone disorders

As they get older, millions of people (mostly women, but men too) develop, or are at risk of, osteoporosis, where bones become fragile and may fracture if one falls. It is one consequence of not getting enough calcium and vitamin D over the long term. Supplements of both vitamin D3 (at 700-800 IU/day) and calcium (500-1,200 mg/day) have been shown to reduce the risk of bone loss and fractures in elderly people aged 62-85 years. Men and women should talk with their health care providers about their needs for vitamin D (and calcium) as part of an overall plan to prevent or treat osteoporosis.

Cancer

Some studies suggest that vitamin D may protect against colon cancer and perhaps even cancers of the prostate and breast. But higher levels of vitamin D in the blood have also been linked to higher rates of pancreatic cancer. At this time, it's too early to say whether low vitamin D status increases cancer risk and whether higher levels protect or even increase risk in some people.

(Information taken from the Office of Dietary Supplements National Institutes of Health website http://ods.od.nih.gov/factsheets/VitaminD-QuickFacts/)