It's All About The Gut

Among the latest and greatest breakthroughs of modern medicine is the mapping of the human genome with its vast potential for gene based therapies. I find this work extremely interesting although I’m not exactly sure where it will lead.  What’s even more interesting is the work being done to explore the genome of what is living in our gut that is not human.  This is referred to as our microbiome. It is the trillions of bacteria and other microscopic living organisms that are an integral part of us. They are found on our skin, in our mouth, throughout the inside of our body, and most famously in our gut (our stomach, small intestines, and large intestines).

Our microbiome is a large, diverse and dynamic population of micro-organisms. During birth and the first two years of life we acquire our “native bacteria.” This comes primarily from our mother from our birth and (hopefully) subsequent breast feeding. Thus, mom’s health and her microbiome are of extreme importance to baby and instrumental in shaping the future health of the child. After this “transient bacteria” is constantly ingested into our body from food, water, air, and if we choose probiotics. 

These organisms are counted in CFUs (colony-forming unit) of live organisms. In your gut they are specifically measured as CFU/g or colony-forming units per gram of solid material. Here’s where it gets interesting! While a CFU is not specifically a “cell” it is a close approximation. The stomach and the duodenum (first part of small intestines) have the smallest number of organisms around 10³ (1,000) CFU/g. In the rest of the small intestines (the jejunum and ileum) the number increases from 10⁴ to 10⁷ (ten million) CFU/g. And by the time we get to the colon (large intestine) things are really cooking! There are now 10¹² CFU/g. For you math majors that is one trillion – 1,000,000,000,000 – and that is per gram! 

It is believed that the entire human body consists of 10¹⁴ cells of which only 10¹³ are of human origin, the remaining 90% are bacteria.  That is why you will hear statements to the affect that we have more bacteria cells than human!

Across the human population it is estimated that there are 40,000 unique bacteria species. Every person has a unique profile of predominant and subdominant species.  Scientists have even found that some bacteria strains are only found in one person! 

So, what does this all mean? Human genome research has identified approximately 20,000 unique human genes. Your gut microbiome has up to 3.3 million unique genes, 150 times more than its human host. This means that the gut microbiome may perform functions not encoded in the human genome. In English – it means that your personal bacteria have significant influence on your health. Current research suggests that tendencies for obesity, diabetes, and heart disease may be more related to your gut genes than your own human genes! Are we inheriting “bad” genes or is it actually “bad” guts?

What do they do?  Why has this evolved as part of the human? The “good” bacteria have beneficial effects so we’ve allowed them to settle in. They ferment the non-digestible carbohydrates that we consume (for example certain types of fiber) which they feed on to survive and also produce short chain fatty acids (SCFA). SCFAs support our immune system (by being anti-microbial – killing bad bacteria and yeast) and fire our metabolism which aids in weight loss or the maintenance of a healthy body weight. The beneficial bacteria aid in our absorption of calcium, magnesium, and iron; manufacture Vitamins B₅, B₇, B₉, B₁₂, and K; synthesize amino acids; and keep the pH of the colon properly acidic.  At the same time they provide a barrier lining the gut to keep out potential pathogens.

What about when things aren’t quite right? Dysbiosis is used to describe when bad bacteria take control of an area. This can occur in the mouth (bad breath, periodontitis and gum disease); in the stomach (the bacteria Helicobacter pylori had been linked to ulcers); and in the small and large intestines. 

Common causes of dysbiosis include: sub-optimal mother’s gut microbiota, birth, and neonatal nutrition; antibiotics; stress; an unhealthy diet such as the Standard American Diet heavy on processed and refined foods and sugar, while low in vegetables; a decreased immune status (low secretory IgA); decreased gut motility; low hydrochloric acid production; altered intestinal pH (generally the colon is not acidic enough to create a hostile environment for bad bacteria and yeast/fungus); and an intestinal infection or infestation.

Many challenges have been linked to dysbiosis including autoimmune diseases, other digestive problems, and other general health issues.

Autoimmune diseases linked to dysbiosis include: Crohn’s disease; ulcerative colitis; rheumatoid arthritis; Ankylosing Spondylitis; Graves’ disease; chronic active hepatitis; and Type 1 diabetes.

Other digestive problems linked to dysbiosis include: irritable bowel syndrome (IBS); bad gas; food sensitivities; chronic diarrhea and constipation; general poor digestion; diverticulitis; and gastrointestinal infections and intestinal overgrowth.

Other general poor health issues linked to dysbiosis include: lack of well-being, low energy, and fatigue; poor immunity, allergies, and chronic skin disorders; breast and colon cancer; metabolic syndrome, insulin resistance, and obesity; Type 2 diabetes; depression and anxiety; chronic pain syndromes; and possibly autism.

The gut balance program includes supplements to support the elimination of bad bacteria and the healthy re-population of your gut with beneficial bacteria.  It has an herbal formula that is antimicrobial (attacks bacteria, fungi and protozoa that should not be there), cleanses the intestines, and stimulates digestion. It includes a prebiotic to feed the good bacteria and support their population growth. Prebiotics are food ingredients that humans cannot digest which provide health benefits to the good bacteria in our gut. These include: non-digestible carbohydrates, glucans, galactans, resistant starch, pectins, hemicellulose, arabinoxylans, inulin-type fructans, and galacto-oligosaccharides. And, it includes a probiotic. Quite the complete package!

The program is designed in the short term to promote a healthy and balanced intestinal flora, cleanse the lower gastrointestinal tract, and maintain a healthy GI environment.  In the long term this supports healthy digestion, improves nutrient absorption, and supports a healthy immune system.

Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. His office is in Mequon, WI. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.

The Suprising Truth about Vitamin Studies

Among the most common questions I receive in my nutrition consulting practice are those relating to vitamins and supplements.  “If vitamins are supposed to be good for us, why do I read in the paper and hear on television reports they are not?” 

Earlier this year there was a new study that looked at several prior research studies and concluded that vitamin supplementation was not helpful (and in fact some suggested it could be harmful).  There were no significant differences in positive outcomes between people taking vitamins and those not taking them.  A study released last year found similar findings specific to Vitamin E and “antioxidant” supplementation. It went one step further saying that those taking the supplements experienced  worse outcomes (more heart disease and cancer) than those not taking the supplements. 

For years we have been told by alternative health practitioners and the vitamin and supplement industry that Vitamin E and “antioxidants” are supposed to protect against heart disease and cancer. This appears to be counter-intuitive. Can they both be right?

The surprising answer is yes, they can both be “right.” It all depends what was being tested and understanding the basic principles behind vitamin metabolism in the human body. Vitamins appear in nature as part of a complex composed of several biochemical factors . For example, in nature Vitamin C is in an orange and Vitamin E is in wheat germ and leafy green vegetables. However, this is not what was “studied” in the research. What was used were alpha tocopherol as Vitamin E and ascorbic acid as Vitamin C.  You see the government allows you to say these are the same things. But they are not. Ascorbic acid and alpha tocopherol are produced in laboratories. For example you can combine sulphuric acid and sugar and get ascorbic acid.  That doesn’t sound like an orange or a lemon to me!  

Without going into all the details let’s take a simple example of how this works in the human body, not in a test tube.  Scurvy is a Vitamin C deficiency disease.  The British sailors successfully used lemons and limes to prevent scurvy on their long ocean voyages.  Guess what happens if you give ascorbic acid to someone with scurvy?  Their condition will not improve.  They need the full Vitamin C complex as it is in nature, as the British sailors used, not the fractionated part made in a lab.  

So, when we provide only the fractionated, synthetically produced “vitamin” we are not getting the true vitamin as nature intended. Logically it will not work as the full complex will and therefore the outcomes will not be positive.  What is actually happening in the body from being barraged with extra antioxidants?  In real life these antioxidants are oxygen inhibitors and we need oxygen for life! You may say that you’ve used antioxidant supplements and they make you feel better.  Well, that may be true for a short period of time.  Antioxidants drive oxygen from the blood to the tissues.  In the short term this benefits the tissue (making you feel better), but in the long term it creates a shortage of oxygen in the blood (leading to the negative outcomes as found in long term studies).

The lesson of all this. Yes, buying cheap, synthetic, fractionated vitamins is likely a waste of money.  You may have experienced this yourself  when you have noticed bright yellow urine after taking a “B-Complex” vitamin.  Your body can’t use the stuff, so it is getting rid of it.

However, eating real food and using supplements that have been made from real whole foods will provide you with the promised health benefits. This is based on real research. The original studies and identification of vitamins was done with real foods and seeing the effects of removing these foods from animal diets. Specific diseases (the vitamin deficiency diseases) that humans were experienced were reproduced in animals based on the real foods.  So, it is real.  Specific vitamins do support specific functions in the body but only do so when they are delivered in the natural form in which the body was designed to utilize them.

Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. His office is in Mequon, WI. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.

The Antioxidant Myth

We are all familiar with the antioxidant story.  We develop all kinds of diseases because we don’t get enough antioxidants.  Those evil particles called free radicals cause us to age and become diseased.  However, by taking antioxidant supplements we can kill the free radicals and not get sick.  In fact, we can even cure our disease with these miracle pills.  We are also told that vitamins are antioxidants.  For example, Vitamin C and Vitamin E are often mentioned in this manner. 

Well, what if this wasn’t quite true?  As you probably guessed, since I’m writing about this topic – it isn’t!  It is another nutrition myth that has become ingrained in our thinking.  If you think about it oxygen is probably the most important nutrient on the planet.  Without it there is no life!  Why would we want to consume something that is anti-oxygen?  If I have three people and one will get no food, one no water, and one no air for the next day which one do you not want to be?  Yes, the answer is rather obvious.

Our story begins in 1954 with Dr. Denham Harman and his free radical theory of aging.  He was conducting research on the effects of free radicals produced by radiation.  He concluded that these free radicals accelerated cell death (aging) which contributed to cancer, heart disease, and a host of other diseases.  Further experiments in test tubes showed that antioxidants, such as Vitamin E (alpha tocopherol) and Vitamin C (ascorbic acid), could slow down this aging process. 

However, this is where the story goes off course.  We must understand that even though the government allows you to say so, alpha tocopherol is not Vitamin E and ascorbic acid is not Vitamin C.  Alpha tocopherol and ascorbic acid are fractions of the full vitamin complex as they appear in nature.  They are produced in laboratories.  Without going into all the details here I’ll make this simple.  We all know that scurvy is a Vitamin C deficiency.  The British sailors used lemons and limes to prevent scurvy.  Well, guess what happens if you give ascorbic acid to someone with scurvy?  They will die.  They need the full Vitamin C complex as it is in nature, not the fractionated part made in a lab.  The tocopherols and ascorbic acid are actually a preservative whose role in nature is to protect the complete vitamin complex.

To repeat, real vitamins are complexes found in nature in real food (animal and plant).  Synthetic vitamins act as preservatives.  This has nothing to do with a nutrient.

So what then is the purpose of the free radical?  It is designed to fight an infection.  Free radicals do not damage tissues, infection does.  Free radicals are designed to kill bacteria and fungi, not human tissue.  In fact, the body is producing free radicals to protect itself.

Many researchers have attempted to show the benefits of antioxidants and have discovered the exact opposite results.  In specific studies:

1.      Antioxidants did not prevent gastrointestinal cancers and increased overall mortality.

2.      High dosage synthetic Vitamin E supplementation increased all cause mortality.

3.      Long term synthetic Vitamin E supplementation did not prevent cancer or heart disease and increased the risk of heart failure.

4.      Use of beta carotene (synthetic Vitamin A) increased stroke risk by 62%.

5.      Use of alpha tocopherol (synthetic Vitamin E) increased risk of cerebral infarction by 113%.

6.      Use of alpha tocopherol increased risk of head and neck cancers.

Why these results?  Because in real life these antioxidants (these isolated fractions from vitamins produced synthetically in laboratories) are oxygen inhibitors and we need oxygen for life!

You may say that you’ve used antioxidant supplements and they make you feel better.  Well, that may be true for a short period of time.  Antioxidants drive oxygen from the blood to the tissues.  In the short term this benefits the tissue, but in the long term is creates a shortage of oxygen in the blood.  This is why the above results were found in long term studies.

Hopefully I’ve done this justice.  Special thanks to Mark Anderson from Standard Process West for communicating this information.

Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. His office is in Mequon, WI. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.

What Makes You Feel Good - Sugar or Protein?

Ever wonder what really makes you feel good?  Many people will answer “sugar” because they notice the “high” as sugar is flowing into their blood stream and giving them energy.  Of course, we all know what follows - the “low” as the sugar runs out and we crave more sugar to feel good again.  As you may have guessed, the correct answer is protein.  It makes you feel good for the long haul.  Why is this?  Because protein is the structural basis for our body - our muscles, organs, glands, nails, hair, vital fluids (blood, hormones, neurotransmitters) and enzymes are all protein based.  

We can certainly see the physical nature of proteins – a healthy and strong body contributes to how we feel.  But that alone does not do it.  We need the mind as well.  This is where the neurotransmitters come in to play - the “messengers” from the brain to the body.  Protein is essential for building neurotransmitters and their receptor sites on cell membranes.  Think of receptor sites as parking spaces and the neurotransmitters as cars.  Without a place to park you just keep driving around in circles.  Once you are parked you can go about your business.  The same goes for neurotransmitters and receptor sites.  You need the message to be sent and for it to reach its destination – the cell.

Quite simply – neurotransmitters give us the ability to be happy, alert, remember, and focus.  There are two types of neurotransmitters.  Excitatory neurotransmitters energize, excite, stimulate, focus, learn, and remember.  Inhibitory neurotransmitters keep us happy, relaxed, and peaceful.  As with most areas of life, it is all about balance.  

There are six key neurotransmitters: For focus - dopamine, epinephrine, and norepinephrine; for learning and remembering – acetylcholine; for feeling relaxed – GABA; and for being happy - serotonin.

Perhaps the most significant of all is serotonin, the “feel good” neurotransmitter.  Low levels of serotonin have been linked to depression.  The major anti-depressant medications (Prozac, Zoloft, and Lexapro) are known as SSRIs (or serotonin selective reuptake inhibitors).  These drugs work by making serotonin last longer in the brain so that you feel good longer.  Of course this is not addressing why one would be low in serotonin in the first place.  Low serotonin is also linked to cravings, anxiety, obsessive-compulsive disorder, aggressive behavior, and headaches.  Another important feature of serotonin is that it converts into melatonin.  This hormone regulates sleep and is an important antioxidant.  Some sleeping disorders may be from lack of melatonin.  Serotonin is made from the amino acid tryptophan which is found in turkey and seafood.  Also note that serotonin is depleted by high sugar (carbohydrate) diets.

Dopamine is our pleasure and reward neurotransmitter.  It is responsible for keeping us focused and alert (thus allowing us to receive our reward!).  Dopamine is made from the amino acid tyrosine which is found in poultry, fish (particularly tuna), eggs, beans, nuts and seeds.  Epinephrine and norepinephrine work with dopamine and are stimulating and energy-giving.  They are made from the amino acids tyrosine and phenylanine.  Low levels of dopamine are associated with attention and behavior disorders (such as addiction).

Acetylcholine supports our memory, attention, and ability to think.  One of the key ingredients is choline - found in highest quantities in eggs, beef, and beef liver, but also in broccoli and Brussels sprouts.

GABA is our calming neurotransmitter.  It is made from the amino acid taurine.  Taurine is a non-essential amino acid that can be manufactured from cysteine in the liver, but vitamin B6 must be present.  Taurine is found naturally in seafood and meat.  Low levels of GABA are associated with panic attacks, anxiety and insomnia.

As you can see protein (and mainly animal based protein) is a key source of the nutrients required to build our neurotransmitters.  Unfortunately, many of our diets lack sufficient protein.  If we follow the food pyramid or the new food plate we are getting approximately 10% of calories from protein while consuming 60% of calories from carbohydrates.  To your body carbohydrates are sugar, so this is a high-carbohydrate diet which depletes nutrients required for building neurotransmitters.
 

Proteins come from both animal (meat, fish, poultry, milk, cheese, eggs) and plant sources (whole grains, legumes, nuts, and seeds).  Only animal proteins are considered “complete” amino acids, containing all the essential amino acids.  If we are not eating sufficient animal protein, there is a considerable risk of not having sufficient raw materials available to make the neurotransmitters that are so crucial to our mental health.  So there are two inherent nutritional risks – first not eating sufficient protein and second not eating enough complete proteins.  Since our body is constantly building and repairing itself and our brain is constantly working, it requires a constant supply of protein.  Therefore I recommend protein is consumed with each meal. Following this type of diet your protein consumption will be more like 30-35% of daily calories consumed.

Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. He has offices in Thiensville and Glendale, WI. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.

The Benefits Of Coconut Oil

I’ve often spoke of how confusing nutrition can be – one week we hear one news item and the next week the complete opposite.  Well, here we go again.  Last week the local paper that publishes my articles carried a syndicated article from a Dr. Komaroff “Coconut Oil No Substitute For Healthier Vegetable Oils.” Of course I needed to respond!

If you’ve been reading my articles for the last few years you know this is exactly the opposite of what I’ve been saying.  The underlying premise of that particular article is questioning why coconut oil is catching on among the health conscious given that we “know” that saturated fat is bad for us and that coconut oil is one of the highest in saturated fat.

Let’s start with the basics – why our body needs fat and what the different types of fat are and what they do in the body. The bottom line – we need fat but we need the right kind.  It is this “right kind” where we find the disagreements. 

Fat is used to build our cell membranes and is the starting point for many hormones.  It is the saturated fat that is critical to cell membrane structure and ultimately the health of the cell.  A less than optimal structure will lead to a less than optimal cell.  Hormones direct most of the body’s critical functions.  Not enough fat, not enough hormone production.  Fat provides the body with energy, and saturated fat is the main source for the heart.  Just as glucose fuels the brain, saturated fat fuels the heart. 

Fat is required for our body to absorb the fat soluble vitamins – A, D, E, and K. If we are not eating the right fats our body will not utilize these vitamins.  Ever wonder why there seems to be this Vitamin D crisis in the country?  Everyone you know is told they are Vitamin D deficient.  Perhaps they are not getting sufficient fat to utilize the vitamin.  This is why I am particularly fond of traditionally produced cod liver oil.  It contains the essential fatty acids (Omega 3) that the body needs plus natural Vitamins A and D.  All together in one package as nature designed. 

Fat regulates body temperature and cushions the organs.  It is essential for infant brain development and for the female reproductive system. A woman will not ovulate unless she has sufficient body fat. 

There are two types of fats – saturated and unsaturated (further defined as monounsaturated and polyunsaturated).  Saturated fats are solid while unsaturated fats are liquid at room temperature.  Unsaturated fats are much more sensitive to light and heat.  When heated they oxidize forming “free radicals” that damage cells and are linked to a variety of diseases including cancer and heart disease. This is the whole key to fats!  Saturated fats can “take the heat” so they are useful in cooking.  This is why I recommend butter and coconut oil.  These fats will not be oxidized by cooking.  It is the unsaturated fats, such as (yes) olive oil, corn oil, vegetable oil, soybean oil, cottonseed oil, canola oil that are damaged when cooking.  Olive oil when used in salad dressings and not heated is very healthy, so continue to use it in that manner. Please note the health statistics.  Since we’ve been encouraged to use vegetable oils for heart healthy reasons their consumption has increased and so has heart disease! 

Another fat we hear of are trans fatty acids.  These are formed during the process of hydrogenation.  Polyunsaturated oils, usually corn, soybean, safflower, or canola, are heated to high temperatures and injected with hydrogen atoms.  During the heating process the nutrients in the oils are destroyed, the oils become solid and have oxidized.  Trans fats have been linked to many ailments, including cancer, heart disease, and reproductive problems.  Trans fats are commonly found in commercial baked goods, cookies, crackers, margarines, vegetable shortenings, and processed dairy products. 

Back to coconut oil.  First if you read the aforementioned article closely the author does not ever come up with a reason coconut oil is bad.  His only defense is, “Although it seems like it has positive effects on cholesterol, we don’t really know how coconut oil affects heart disease.”  This seems a bit odd as the whole argument against saturated fats is that they cause cholesterol to increase which causes heart disease. If you read my articles you know that is a questionable claim as well.  But regardless, if you follow his logic, since coconut oil has positive effects on cholesterol, it should therefore have positive effects on heart disease.  So how could that be bad?

Here’s the rest of what he didn’t tell you about coconut oil.  It is rich in lauric acid - an antimicrobial, antibacterial, antiparasatical, and antiviral substance.  It supports thyroid function, skin, heart health, and weight loss.  The medium chain fatty acids in coconut oil are converted in the body into quick energy, and are not stored as fat.  Coconut oil is the best oil for heating.  It can be used in baking and is the best choice for light stir frying or frying.

Bernard Rosen, PhD is a Nutrition Consultant and Educator.   He has offices is in Thiensville and Glendale.  To learn more or to schedule an appointment, call (262) 389-9907, e-mail bernie@brwellness.com or go to www.brwellness.com.

Know Your Nutrients - The Fat Soluble Vitamins

Know Your Nutrients – The Fat Soluble Vitamins

Basically there are two types of vitamins – water soluble and fat soluble.  Vitamins that stay in the body for a short period of time (generally 2-4 days) are water soluble.  These are the B Vitamins and vitamin C.  Since they are not stored we need to regularly “re-stock” them.  Vitamins that stay in the body for a longer period of time are fat soluble.  They are stored in fat tissue, and some organs, such as the liver.  These are Vitamins A, D, E, F (the essential fatty acids), and K.  Let’s learn about what they do and what foods they are in.

Vitamin A – a.k.a. Beta Carotene

Vitamin A is also known as Beta-carotene.  But, it gets confusing - they are not the same!  Complete Vitamin A is found only in animal products, such as butter, egg yolks, liver, organ meats and shellfish.  Beta-carotene is found in plant food, such as carrots, red bell peppers, sweet potatoes, winter squash, and leafy greens (collard greens, kale, spinach, Swiss chard, turnip greens).  And for the animal product to be a good source of Vitamin A, they should be eating green food, such as cows eating green grass.  Think of the animal as a Vitamin A factory!  When we consume Beta-carotene from plants (or vitamin supplements) our body has to convert it into Vitamin A.  And guess what - we aren't that efficient in doing that. 

Vitamin A supports the endocrine, immune, integumentary (that's skin), and reproductive systems along with our eyes.  It is required for growth and natural repair of many body tissues, and maintains integrity of blood cells and epithelial tissue lining the gut, lungs, and reproductive tract.

Vitamin D

Vitamin D – the “vitamin du jour” as I like to say.  It certainly is in the news almost every day and it even has its very own “council” (The Vitamin D Council).  I don’t think any other vitamin has achieved that status!  Let me cut through the clutter for you – Vitamin D is very important and most of us don’t get enough of it!  It is that simple.  

When we dive deeper we learn it is a bit more complicated.  There are two points I want to make clear to you.  You can go to the Vitamin D Council web site for more details. First, there are different “forms” of Vitamin D – and the form we need, particularly if supplementing or added to food is D3.  The second, Vitamin D is “fat soluble.”  That means you need fat for it to be properly utilized by the body.  I pose a simple question – has the low fat diet contributed to our Vitamin D shortages?  If you take your Vitamin D pill (even if it is D3) with your cereal and skim milk for breakfast are you really getting anything from it?

Here are some of the key actions of Vitamin D.  It helps develop bones and teeth, promotes health bone density, and supports healthy muscle tissue and thyroid function.  It also supports the heart and kidneys, and the nervous, integumentary, and immune systems.  Pretty much the whole body.

Where do we get Vitamin D?  The number one source is the Sun.  It is also found in eggs, fatty fish (mackerel, salmon, sardines, tuna, and trout), liver, and milk products.

Vitamin E

Vitamin E is one of the major antioxidants that our body requires.  Did you know that Vitamin E is actually several different compounds?  It is made up of alpha-, beta-, delta-, and gamma-tocopherol; and alpha-, beta-, delta-, and gamma-tocotrienol.  Here again we run into the synthetic versus natural vitamin issue.  If you have a supplement containing Vitamin E read what it actually contains.  Most likely it is one of the above synthetic compounds, not the complete Vitamin E as found in nature.  Why is this important?  There are studies that say Vitamin E does not support the heart function.  Read the detail of what they used for Vitamin E.  Hint – it wasn’t complete Vitamin E.  So, of course it isn’t going to work!  

Vitamin E supports a healthy immune system and proper nerve and muscle function. As mentioned above it is also important to the heart and supports circulation through healthy blood clotting.  It keeps the skin and hair shiny and healthy.  And as an antioxidant, Vitamin E supports tissue regeneration.  It benefits the blood, cardiovascular, endocrine, immune, integumentary, nervous, and respiratory systems – looks like almost the whole body!

We can obtain Vitamin E from almonds, leafy greens (collard greens, mustard greens, spinach, Swiss chard, and turnip greens), olives, papaya, sunflower seeds, wheat germ, and wheat germ oil.

Vitamin F (Essential Fatty Acids)

Vitamin F are the essential fatty acids – better known as the “omega” family, featuring the 3’s, 6’s, and 9’s.  These are polyunsaturated fats and whenever we hear the word “essential” in nutrition it means that we must eat these nutrients, as our body does not manufacture them.  We need all the essential fatty acids.  The issue (like much of nutrition) is balance.  For example, Omega 6’s are considered “pro-inflammatory” while Omega 3’s are “anti-inflammatory.”  Our body needs inflammation to survive.  It is part of its normal processes.   

However, too much inflammation is not good.  While our body was designed to consume the Omega 3’s and 6’s in relatively equal amounts (you’ll see anywhere from 1:1 to 2:1 Omega 6’s to 3’s in the nutrition literature), most Americans are in the 20:1 to 50:1 ratio.  Why?  Omega 6’s are found heavily in grains which we eat and feed to our animals.  Omega 3’s are found in cold water wild fish, something not too prevalent in many diets.

An interesting side note here is about beef.  Did you know a cow is supposed to eat grass?  When a cow eats grass it manufactures Omega 3’s in its fat.  When that cow eats what we are feeding it – wheat and corn and other grains – it makes Omega 6’s.  Perhaps it is the Omega 6’s in the meat causing inflammation leading to heart disease?  Just a wild thought!

The essential fatty acids are the precursors to prostaglandins – a form of hormones that support many functions including normal growth and the inflammatory response.  They also assist in blood coagulation and circulatory functions.

Good sources of the essential fatty acids include: black current seed oil, evening primrose oil, flaxseed, lecithin, linseed oil, seafood (halibut, salmon, scallops, shrimp, snapper, and tuna), sesame seeds, sunflower seeds, walnuts, wheat germ, and winter squash.

One more note here about flax seeds.  Beware of the marketing hype! If the flax seed is whole your body can not break it down.  We can only work with flax seed in the form of meal or oil.  If you buy flax seeds grind them up in a coffee grinder and store them in the refrigerator.  As a polyunsaturated fat they go rancid very quickly, so only grind up a small amount.  The ground flax you get in the store likely has preservatives added to keep it “fresh”, but the oils are likely already rancid.

Vitamin K

Vitamin K - easy to remember - K is for "clotting", well there is actually lots more to it!  Vitamin K is a fat soluble vitamins (the others being A, D, and E).  While it is best known for clotting, it is also involved in bone mineralization, a critical part of making bone. It also promotes healthy liver function.

But, let's go back to the bone part.  We are all familiar with how prevalent osteoporosis is in this country.  We are bombarded with the advertisements and the need for calcium supplements to magically cure this condition.  As I've mentioned previously it is not just calcium, but there are 18 nutrients required to build bone.  One of them is Vitamin K.  And guess what? Most people are not getting enough of this vitamin either.  It is readily available, but of course you have to like vegetables! 

The top food sources are the Cruciferous family of vegetables: broccoli, Brussels sprouts, and cabbage.  It is also in the dark green leafy vegetables (think kale), eggs, and liver.  For optimal health you should be eating these foods daily.  Your blood, liver, metabolism, and bones depend on it!

Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. His office is in Thiensville. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.

Vitamin F - Never Heard of It?

Vitamin F are the essential fatty acids – better known as the “omega” family, featuring the 3’s, 6’s, and 9’s.  These are polyunsaturated fats and whenever we hear the word “essential” in nutrition it means that we must eat these nutrients, as our body does not manufacture them.  We need all the essential fatty acids.  The issue (like much of nutrition) is balance.  For example, Omega 6’s are considered “pro-inflammatory” while Omega 3’s are “anti-inflammatory.”  Our body needs inflammation to survive.  It is part of its normal processes.   However, too much inflammation is not good.  While our body was designed to consume the Omega 3’s and 6’s in relatively equal amounts (you’ll see anywhere from 1:1 to 2:1 Omega 6’s to 3’s in the nutrition literature), the simple fact is that most Americans are in the 20:1 to 50:1 ratio.  Why?  Omega 6’s are found heavily in grains which we eat and feed to our animals.  Omega 3’s are found in cold water wild fish, something not too prevalent in many diets.

An interesting side note here is about beef.  Did you know a cow is supposed to eat grass?  When a cow eats grass it manufactures Omega 3’s in its fat.  When that cow eats what we are feeding it – wheat and corn and other grains – it makes Omega 6’s.  Perhaps it is the Omega 6’s in the meat causing inflammation leading to heart disease?  Just a wild thought!

The essential fatty acids are the precursors to prostaglandins – a form of hormones that support many functions including normal growth and the inflammatory response.  They also assist in blood coagulation and circulatory functions.

Good sources of the essential fatty acids include: black current seed oil, evening primrose oil, flaxseed, lecithin, linseed oil, seafood (halibut, salmon, scallops, shrimp, snapper, and tuna), sesame seeds, sunflower seeds, walnuts, wheat germ, and winter squash.

One more note here about flax seeds.  Beware of the marketing hype! If the flax seed is whole your body can not break it down.  We can only work with flax seed in the form of meal or oil.  If you buy flax seeds grind them up in a coffee grinder and store them in the refrigerator.  As a polyunsaturated fat they go rancid very quickly, so only grind up a small amount.  The ground flax you get in the store likely has preservatives added to keep it “fresh”, but the oils are likely already rancid.

Vitamin E - Good for the Heart and Blood Flow

Vitamin E is one of the major antioxidants that our body requires.  Did you know that Vitamin E is actually several different compounds?  It is made up of alpha-, beta-, delta-, and gamma-tocopherol; and alpha-, beta-, delta-, and gamma-tocotrienol.  Here again we run into the synthetic versus natural vitamin issue.  Since you likely have a supplement containing Vitamin E (as it is one of the most popular supplements) read what it actually contains.  Most likely it is one of the above synthetic compounds, not the complete Vitamin E as found in nature.  Why is this important?  Well, when you read about the studies that say Vitamin E does not support the heart function read the detail of what they used for Vitamin E.  Hint – it wasn’t complete Vitamin E.  So, of course it isn’t going to work!  And remember our discussion about Selenium? (If not, click here) Selenium is also part of the whole Vitamin E complex.

Vitamin E supports a healthy immune system and proper nerve and muscle function. As mentioned above it is also important to the heart and supports circulation through healthy blood clotting.  It keeps the skin and hair shiny and healthy.  And as an antioxidant, Vitamin E supports tissue regeneration.  It benefits the blood, cardiovascular, endocrine, immune, integumentary, nervous, and respiratory systems – looks like almost the whole body!

We can obtain Vitamin E from almonds, leafy greens (collard greens, mustard greens, spinach, Swiss chard, and turnip greens), olives, papaya, sunflower seeds, wheat germ, and wheat germ oil.

Vitamin D - The Vitamin du Jour

Vitamin D – the “vitamin du jour” as I like to say.  It certainly is in the news almost every day and it even has its very own “council” (The Vitamin D Council).  I don’t think any other vitamin has achieved that status!  Let me cut through the clutter for you – Vitamin D is very important and most of us don’t get enough of it!  It is that simple.  

When we really dive deeper we learn it is a bit more complicated.  There are two points I want to make clear to you.  If you want more details I urge you to go to the Vitamin D Council web site. First, there are different “forms” of Vitamin D – and the form we need, particularly if supplementing or added to food is D3.  The second, Vitamin D is “fat soluble.”  That means you need fat for it to be properly utilized by the body.  I pose a simple question – has the low fat diet contributed to our Vitamin D shortages?  If you take your Vitamin D pill (even if it is D3) with your cereal and skim milk for breakfast are you really getting anything from it?

Here are some of the key actions of Vitamin D.  It helps develop bones and teeth, promotes health bone density, supports healthy muscle tissue and thyroid function.  It also supports the heart and kidneys, and the nervous, integumentary, and immune systems.  Pretty much the whole body.

Where do we get Vitamin D?  The number one source is the Sun.  It is also found in eggs, fatty fish (mackerel, salmon, sardines, tuna, and trout), liver, and milk products.

Potassium - Partner with Sodium

What does potassium do?  It is critical for the ongoing health of every cell in our body.  That’s a pretty important job!  Along with its partner sodium, the two minerals balance the nutrient and waste exchange of each cell.  Potassium is involved in nerve and muscle functioning where it again teams with sodium.  It also maintains our body’s fluid balance, electrolyte balance, and pH balance.

Additional functions of potassium include aiding in sugar metabolism, activating enzymes, supporting healthy heart function, and calming the nervous system.

While we often hear of bananas as being a great source of potassium, they are also quite high in sugar.  Here are some additional healthy options to get in your potassium: almonds, artichokes, avocado, beet greens, broccoli, Brussels sprouts, kale, lentils, lima beans, oranges, papaya, pinto beans, prunes, raisins, spinach, sunflower seeds, Swiss chard, tomatoes, wheat germ, winter squash, and yams.  Plenty of healthy options!

Magnesium One of the Most Important Minerals

Magnesium is certainly one of the most important minerals to the body.  Here's a short list of what it does:
1. Supports normal acid/alkaline and blood pH balance.  Are you in balance?  A quick way to check is to get some pH paper and check your saliva and urine.  Saliva pH should be around 7.4.
2. Aids in enzyme activation. Enzymes make everything happen in the body!
3. Helps metabolize blood sugar and produce cortisone.  Keeping your blood sugar levels under control is the key to health!
4. Supports healthy nerve and muscle function.  Works with calcium to keep the nerves firing and the muscles moving!  It is involved in nerve signal transmission, muscle contraction, and heart rhythm.  Keeps the heart beating!
5. Assists in forming bones and teeth.  One of the 18 nutrients I speak of that are critical to bone health.
6. Plays a role in nucleic acid, protein, carbohydrate, and fat synthesis.

As you can see, this is definitely something we need to consume!  Magnesium is found in artichokes, beans and seeds (black, green, navy, pinto, pumpkin, sesame, sunflower), cashews, broccoli, organ meats, seafood (halibut, salmon, shrimp), spinach, Swiss chard, and tomatoes.

K is for Clotting But Also For Bones

Vitamin K - easy to remember - K is for "clotting", well there is actually lots more to it!  Vitamin K is a fat soluble vitamins (the others being A, D, and E).  While it is best known for clotting, it is also involved in bone mineralization, a critical part of making bone. It also promotes healthy liver function.

But, let's go back to the bone part.  We are all familiar with how prevalent osteoporosis is in this country.  We are bombarded with the advertisements and the need for calcium supplements to magically cure this condition.  As I've mentioned previously it is not just calcium, but there are 18 nutrients required to build bone.  One of them is Vitamin K.  And guess what? Most people are not getting enough of this vitamin either.  It is readily available, but of course you have to like vegetables!  The top food sources are the Cruciferous family of vegetables: broccoli, Brussels sprouts, and cabbage.  It is also in the dark green leafy vegetables (think kale), eggs, and liver.  For optimal health you should be eating these foods daily.  Your blood, liver, metabolism, and bones depend on it!

Phosphorus - While Calcium Gets All the Notoriety This Mineral is Quite Important Too!

We are bombarded with messages about the importance of calcium for our bones.  Well, without phosphorus all the calcium in the world will not do you much good.  In fact, it may cause harm if there is too much calcium and not sufficient phosphorus.  Phosphorus is the second key mineral by content in our bones.  It supports healthy bone formation, energy production, cell growth and repair (remember blood cells are made in our bones), collagen synthesis (that's what helps make the bone), cardiovascular function, and nerve and muscle activity.  It is a key part of calcium and sugar metabolism.

What happens when the calcium to phosphorus ratio is out of balance? Too much phosphorus and less calcium causes the body to pull calcium out of its storage spots and we get teeth and bone erosion ultimately leading to osteoporosis.  By the way - do you know how many people get too much phosphorus?  It comes from drinking carbonated beverages.  Phosphorus helps make them bubble! Another reason soft drinks are not good for us, besides the sugar or artificial sweeteners being used.  On the reverse, too much calcium and not enough phosphorus causes excess calcium in the tissues.  This leads to things like kidney stones, cataracts, and arthritis.

Phosphorus is supporting may body systems including the circulatory, digestive, liver, metabolic, nervous, kidney, and most important the musculoskeletal.

Food sources of phosphorus include almonds, brewer's yeast, eggs, fish (halibut, salmon), glandular meats, lean beef, lentils, liver, milk, peanuts, poultry, pumpkin seeds, wheat bran, and yogurt.

Zinc - Important for the Prostate Gland!

Zinc we are often told is good for the immune system.  True, but apparently viruses like it too!  What does that mean?  Taking that zinc lozenge may not always be the best idea if it is a virus you are fighting.

Yet, zinc is a very important mineral, especially for men.  Zinc is one of the key ingredients for the prostate gland.  Men will want to make sure they are getting sufficient zinc.  One in six men will be diagnosed with prostate cancer.  Zinc supports the formation of many enzymes and insulin.  The same insulin we need for blood sugar control.  It also assists with wound healing, reproductive organ growth and development, and metabolism of phosphorus, carbohydrates, and proteins.  Putting it simply - zinc helps many body processes work.

Zinc also has a special relationship with copper - one of antagonism.  That means if your zinc levels rise, your copper levels will decrease, or if your copper levels rise, your zinc levels will decrease.  This is very significant for women as too much copper can make them "copper crazy".  Too much copper throws hormones out of balance and results in many of the "female symptoms".  What gets copper levels high?  The big three are birth control pills, copper IUDs, and soy (another reason not to like soy).

Zinc is found in many foods including almonds, beets, carrots, cashews, Cheddar cheese, green peas, lamb, lean beef and pork, liver, milk, mushrooms, peanuts, poultry, pumpkin seeds, seafood (crabs, oysters, shrimp), sesame seeds, spinach, wheat germ, whole grains, and yogurt.  Lots of healthy food choices to get your zinc!

Manganese

Manganese may be one of those minerals that you've never even considered for how important it is for the human body.  While calcium gets all the attention regarding bone health, manganese is also very important for bone formation.  In fact, there are 18 different nutrients required for the body to build healthy bone.  For more on that see my earlier post regarding calcium (Calcium Blog ).

Manganese is also important in the formation and activation of enzymes that metabolize oxygen, carbohydrates, amino acids, and cholesterol.  And perhaps even more critical is that manganese is required to detoxify our body from any naturally produced ammonia.  Ammonia is poison to the body, so it must be removed.

The blood, liver, immune, musculoskeletal, nervous, and reproductive systems all utilize manganese.

There are lots of food sources of manganese.  It is prevalent in nuts and seeds (almonds, peanuts, pecans, walnuts), legumes (garbanzo beans, green peas, lima beans, navy beans, pinto beans), grains (brown rice, wheat germ, oats, rye), vegetables (beets, broccoli, carrots, spinach, sweet potatoes), cloves, liver, nutrtional yeast, pineapple, and raspberries.

Iron

We're all familiar with how important iron is for the health of our blood.  Iron aids in hemoglobin production, which is critical in the transportation of oxygen around the body.  Oxygen fuels the body and hemoglobin helps get it around!  Iron also supports enzyme formation and function - enzymes too make things happen in the body.  The iron containing enzymes are required for energy production and to carry oxygen throughout the body.  Iron is also part of the enzyme system that produces DNA - the blueprint of the body - so it is critical in growth, reproduction, healing, and immune function.

Food source of iron include artichokes, beets, broccoli, legumes (garbanzo beans, green beans, kidney beans, lentils, navy beans, and pinto beans), mushrooms, organ meats, parsley, pumpkin seeds, seafood (clams, shrimp), sesame seeds, and wheat germ.

Iron is tricky as too little can cause anemia—but too much can lead to atherosclerosis and other cardiovascular problems. Unlike other minerals, excess iron is not excreted from the body. Instead, it’s stored in the tissues, accelerating iron overload indefinitely.  To read even more about iron:
http://www.annlouise.com/blog/2011/02/07/iron-is-a-double-edged-mineral/

Selenium

I'm going to focus the next few posts on more of the key minerals we need to consume.  Minerals are important because essentially they make things happen in the body along with enzymes.  Without minerals, things don't happen!  It is that easy.

Selenium acts as an antioxidant with Vitamin E and aids in DNA and protein synthesis. It is these antioxidants that neutralize free radicals and prevent them from damaging tissues and cells.  It supports a healthy immune system response (keeps you healthy), prostaglandin production (these are hormone precursors), and healthy reproductive, pancreatic, and thyroid functions.  If you remember some of my previous comments about synthetic versus natural vitamins, you'll find that real Vitamin E complex contains selenium.  Guess what doesn't?  Yes, synthetic Vitamin E.  Perhaps that is why when "they" do the studies that conclude Vitamin E does not support heart health, if we look closer we learn they are using synthetic and not real Vitamin E.  Seems to make a difference.

Selenium is also important in the blood, cardiovascular, endocrine, enzymatic, immune, integumentary, nervous, and renal systems.  Essentially it is used throughout the body.

Where to get it?  One of the best sources is Brazil nuts.  I have 4-5 every morning in my protein shake.  Other sources include barley, broccoli, brown rice, lamb, lean meats, milk, mushrooms, nutritional yeast, organ meats, seafood (cod, crab, halibut, salmon, shrimp, snapper, tuna), tomatoes, turnips, walnuts, wheat germ, and whole grains.

Folic Acid or Folate - There is a Difference

Today's nutrient is Folic Acid, also known as Folate.  But, once again (as we've seen with other vitamins), while portrayed to the public as identical, they are not.  Humans are not able to make their own folate, so it is something we need to eat.  Natural sources of folate include leafy greens (collard greens, spinach), citrus fruits, legumes (black beans, garbanzo beans, kidney beans, lentils, navy beans, pinto beans), liver, eggs, diary products, asparagus, and nutritional yeast.

Folate is critical to the metabolism of nucleic acids and amino acids.  Because of this, it supports overall growth and development and blood cell formation and supports normal growth of the fetus.  Folic acid was added to many foods to reduce the incidence of neural tube defects, in fact there was a mandate to add folic acid to all cereal grain to products in the US.

So, what was discovered?  Well, you guessed it.  From the good intentions of the food police we now have several studies suggesting that over consumption of folic acid to colon, lung, and prostate cancers.  If you are taking folic acid as a supplement you may want to revisit that and look for companies that use natural folate in their products.

Here's a link to the article in Prevention Magazine explaining this: Prevention Magazine article

Vitamin B12

Vitamin B12 may be one of the most important of all the B vitamins, particularly because only true humanly usable B12 comes from animal sources.  Yes, to all my vegetarian and particularly vegan friends, watch your B12 levels.  There is no such thing as "vegan" or "vegetarian" B12 as far as your body goes.  It needs along with it what is known as "intrinsic factor" which comes from animals.  Fortunately B12 (as other B vitamins) will store in the body, but over time this may become a deficiency.  In fact, a good friend of mine, after years of being a vegetarian has reintroduced more animal product into her diet after seeing a live blood analysis showing a lack of B12 and a move towards anemia.

So what does B12 do?  It is a co-factor for two, yet very important enzymes.  One is used for methionine metabolism.  Methionine is an essential amino acid.  The other enzyme aids in producing energy from proteins and fats.  Overall B12 supports the nervous system, promotes the maturation of red blood cells (hence the tie to anemia when deficient in B12) and other cells, and supports bone and joint health.

B12 is available from animal products such as fish (halibut, salmon, scallops, shrimp, and snapper are best sources), lamb, beef, organ meats, and yogurt.  It is important for the blood, digestive, hepatic, and nervous systems.

Vitamin B6

We're back to the B Vitamins today with B6.  Like all the other B family vitamins it plays a big role in our metabolic reactions, specifically amino acid metabolism (making proteins for your body to use in building itself) and glycogen utilization (blood sugar control).  It is also involved in supporting the production of hormones and neurotransmitters - the chemicals that are directing all your body's activities. 

B6 supports the blood, central nervous, digestive, immune, integumentary, and musculoskeletal systems.

It is found in bananas, fish (cod, halibut, snapper, salmon, tuna), lean beef, mushrooms, nutritional yeast, organ meats, poultry, and wheat germ.

Are you noticing how the B vitamins are so prevalent in animal foods?  Wait until we discuss the next B vitamin - B12!