**DR JEFF HEALTH GUIDE**
"Your Guide to Better Health"
(C) 2007-2011 Dr Jeff Software
last edit:  10/6/11
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This is a compilation of health information and study results gathered from a variety of sources -- which are all annotated at the end of each paragraph or entry.  "Dr Jeff" is the source whenever the entry is largely of his own writing and opinion.  [**Caveat:  "Dr Jeff", while a PhD, is NOT an MD, and therefore cannot legally make any health claims.  Rather, all such text is only for the dissemination of information, which may be only opinion (based on known facts and/or theory).  USE AT YOUR OWN RISK.]

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VITAMINS
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Vitamin A [RDA 5,000 IU; max. suggested is 10,000 IU; fat soluble]
Your body needs vitamin A to maintain your vision, teeth, gums, nerves, and bones.  I recommend taking vitamin A to fight colds and flu (via Dr. Atkins), at a full 10,000 IU dose -- not to be exceeded (too much can cause damage to the eyes or optical nerves).  I also advise against taking a full dose for more than 3 consecutive days, as the fat soluble vitamin is cumulative -- stored in body fat.  [Dr Jeff]
   RealAge says it's best to choose a multivitamin that contains vitamin A in the form of beta carotene (a precursor), and now alpha carotene as well.  Alpha and beta carotene give produce its bright green, orange, and yellow hues. Spinach, pumpkin, squash, carrots, sweet potatoes and yams, spinach, peas, broccoli, kale, apricots, and cantaloupe are all excellent sources of carotene.  However, I contend that fish liver oil (maybe also castor oil), via supplements, is the best source -- as it has already been converted.  [Dr Jeff]
   A new 14-year study showed that people with the highest blood levels of alpha carotene enjoyed a 39 percent lower risk of dying from any cause, including heart disease and cancer. Alpha carotene is a hardworking, free-radical-fighting antioxidant that's similar to beta carotene, but researchers think that alpha carotene may be a bit mightier at slowing and stopping the growth of certain types of cancer cells. [RealAge]

Vitamin B Complex
B-Complex vitamins are a group of eight compounds that scientists used to believe was actually one vitamin. When it was later discovered that “Vitamin B” was actually a combination of a number of different compounds, it was separated into eight different compounds, each of which are very different, and yet similar in one major way: energy metabolism. Along with vitamins B1, B2, B6, Pantothenic Acid (B5), and biotin, niacin works to release energy from the foods that we eat: protein, fat and carbohydrates.  [LifeScript]
   The B-complex vitamins are needed to convert food into energy; however, they do not provide energy on their own as some manufacturers claim. The outstanding B-complex vitamins that are in most demand are vitamins B6, B12 and folic acid since they support heart function.  [LifeScript]
    Vitamin B complex is important for normal vision and prevention of cataracts. In fact, people with plenty of protein and vitamins A, B-1, B-2, and B-3 (niacin) in their diet are less likely to develop cataracts. Taking supplements of vitamins C, E, and B complex may protect the lens of your eyes from developing cataracts. [RealAge]
   Homocysteine levels are strongly influenced by B complex vitamins, particularly vitamins B-9, B-6, and B-12. [RealAge]
   Studies have shown that supplementing with vitamins B6, B9 (also known as folate) and B12 can help significantly lower levels of homocysteine, an amino acid which has been linked to heart disease. Now, a new study of stroke survivors finds that taking a high-dose B-complex vitamin supplement can significantly lower the risk of a second stroke. According to the study, conducted by Canada's Stroke Prevention and Atherosclerosis Research Center, patients who have suffered one stroke can cut their risk of a second by 21% through high-dose vitamin therapy with a daily supplement comprising vitamins B6, B9 and B12. Low-dose daily supplementation was also shown to reduce second stroke risk, but to a somewhat lesser degree.  [LifeScript]
   Certain B vitamins in the bloodstream, in sufficient concentration, can ward off some insect bites, particularly mosquitoes.
   All B-vitamins are water-soluble, thus for the most part, B-vitamins are not toxic, since the kidneys can process and excrete any extra you take in that your body doesn’t need.  [LifeScript]

Vitamin B-1 [thiamin -- RDA 1.6 mg]

Vitamin B-2 [riboflavin -- RDA 1.5 mg]
Vitamin B2, aka riboflavin, is an integral member of the B-complex family, most widely known for it’s involvement in energy metabolism.  Riboflavin is also involved specifically in the production of thyroid hormones, which are what stimulates our metabolism. Riboflavin is an especially important nutrient for the elderly, vegetarians who also don’t eat dairy products, and alcoholics, who often have deficiencies of this key nutrient. And, not only does riboflavin play a role in the essential base nutrition, it also may play a part in protecting against cataracts, migraines, and skin and nerve disorders.  [LifeScript]
   Riboflavin is also involved in the production of immune cells that fight infection, red blood cells, that carry oxygen all over the body, and converting thiamin (vitamin B1) and pyridoxine (vitamin B6) into their active forms, which otherwise wouldn’t be useful to the body. Riboflavin is also important to maintaining tissue health, both as an assistant to antioxidants, and especially as a wound-healing nutrient. After an injury, such from surgery or burns, the body uses extra riboflavin to heal the wound.  [LifeScript]
   Riboflavin has also been studied for its ability to protect against cataracts, migraines and skin and nerve disorders. Migraine sufferers may also benefit from riboflavin therapy. In fact, a study conducted in Europe showed that migraine sufferers who took therapeutic doses of riboflavin experienced 37% less migraines in just 3 months. It also showed the ability to reduce the severity of the migraine pain. Taking riboflavin for migraine help is both cheaper than conventional drugs, and also has no known side effects. Finally, riboflavin may prove beneficial for those with rosacea, an inflamed skin disorder, and nerve disorders, by protecting nerve health and reducing numbness and tingling. [LifeScript]
   The RDA for riboflavin is 1.1mg for women and 1.3 mg for men, daily. This recommendation is given to prevent baseline deficiencies, but much larger doses are given for therapeutic reasons, ranging from 25 to 400 mg a day.  [LifeScript]
   Deficiency of riboflavin is common among the elderly, lacto-ovo-vegetarians, and alcoholics. Signs of deficiency show up with poor skin health, such as cracked, sore skin in the corners of the mouth, peeling skin around the earlobes, eyebrows, and nose, and a rash in the groin area. Lack of dietary riboflavin can result in anemia, as red blood cell production is interrupted, which manifests itself in outward signs of fatigue. Finally, a deficiency can also affect the eyes, making them more sensitive to light and some may experience itchy, burning eyes that constantly tear up.  [LifeScript]
   Toxicity of riboflavin is virtually unknown since it is a water-soluble vitamin that is processed and excreted by the kidneys if taken in excess. Bright yellow urine may signal that your body is excreting extra riboflavin. [LifeScript]
   Riboflavin is found in these foods: avocados, beef, cheese, eggs, fish, fortified cereals and bread, liver, milk, mushrooms, and yogurt. [LifeScript]

Vitamin B-3 [niacin -- RDA 20 mg]
Niacin is a member of the Vitamin B-complex, otherwise known as Vitamin B3. Like most of the B-vitamins, niacin is primarily required for energy metabolism, specifically converting carbohydrates into energy. Nicotinic acid (nicotinate), niacinamide, and inositol hexaniacinate are the three forms of this vitamin that are available to us, but all three work in different ways. Of the three, only nicotinic acid and niacinamide can satisfy the recommended daily allowance (RDA) for this nutrient.  [LifeScript]
   "Niacin" (C6H5NO2) is chemically similar to, but slightly different than, "niacinimide" (C6H6N2O); however, they may be used interchangeably as far as I/we now know.  "Nicotinamide" and "nicotinic acid" are synonyms for "niacin", and sometimes also for "niacinimide". [Dr Jeff]
   Other than energy metabolism, proper intake of niacin keeps the skin healthy. It can also be used therapeutically to control cholesterol levels, maintain proper circulation, act as an anti-inflammatory to ease arthritis symptoms, balance blood sugar levels for the prevention of diabetes, and finally, it can be used to stimulate a healthy nervous system, thus easing symptoms of depression, anxiety and insomnia.  [LifeScript]
   Dr. William Kauffman's 1930-1940 era research revealed that niacinamide was necessary for forming two coenzymes crucial to more than 200 metabolic processes in the body, including producing energy for repairing cartilage. Here is his joint health RDA:
   *For moderate joint dysfunction, the recommended dosage of niacinamide is 250 mg every three hours, for a total of six dosages. This equals 1,500 mg of niacinamide a day, taken over an 18-hour period.      *For severe joint dysfunction, RDA is 250 mg every two hours for eight dosages. This adds up to a total of 2,000 mg a day, taken over a 16-hour period. 
   *For extremely severe joint dysfunction, RDA is 250 mg every one-and-a-half hours for 10 doses, making a total of 2,500 mg a day. (In these cases the dosage may even be increased to 250 mg every hour for 16 hours, for a total of 4,000 mg a day.)
   Caution:  time-released niacinamide products can cause liver problems. [Dr Williams} 

Vitamin B-5 [pantothenate -- RDA ??].
Little known vitamin.

Vitamin B-6 [pyridoxin -- RDA 2 mg; min. 1.7 mcg; overdose causes numbness and insensitivity].
Pyridoxine – vitamin B6 – is an essential nutrient required for life. It works primarily as a coenzyme, which is basically a catalyst for other enzymes that need that extra push to complete their job. Neurotransmitters, proteins, and red blood cells all require vitamin B6 in order to be formed, and it is also required for the metabolism of the foods we eat into energy we can use.  Research is showing the vitamin B6 may actually play a role in disease prevention and treatment.  [LifeScript]
   Along with folic acid and vitamin B12, vitamin B6 has been shown to help the body process homocysteine, an amino acid-like compound that is being studied for its relationship to an increase in heart disease.  [LifeScript]
   Regulates blood glucose levels, which can affect your mood.
   Vitamin B6 has been found to decrease PMS symptoms and can provide relief for those pregnant women who suffer from morning sickness. Other studies show that this nutrient may be helpful in treating epilepsy and depression as it helps the body produce neurotransmitters, such as serotonin, which may be lacking in these patients. Vitamin B6 also plays a role in helping preserve the health of nerves, which is very valuable to those with diabetes, as they are at an increased risk of developing diabetes induced nerve disease. Maintaining nerve health is also valuable to those suffering from carpal tunnel syndrome, which is an inflammation of the nerves in the wrist. Finally, vitamin B6 has also been shown to alleviate asthma symptoms and lessen the frequency and intensity of asthma attacks.  [LifeScript]
   In a recent study, women who consumed the most vitamin B6 had a 34 percent lower risk of colon cancer than women who consumed the least B6. The benefits appeared particularly great for women who drank two or more alcoholic drinks per week. Good choices for vitamin B6 include skinless chicken and turkey, bananas, and tomato paste. 
   B6 is the most common vitamin to be deficient in the human diet. In fact, it is estimated that 1/3 of all adults have a vitamin B6 deficiency, with more women than men suffering from the deficiency.  Severe deficiency of vitamin B6 is rare, although it is estimated that 50% of all women are mildly deficient – mostly due to the fact that taking oral contraceptives has been linked to a decrease in vitamin B6 found in the body. Mild deficiency of this nutrient is linked to an increase in homocysteine levels, which may increase your risk of developing heart disease or other vascular disorders. Those with a severe vitamin B6 deficiency can experience neurological disorders, such as depression, epileptic seizures, abnormal brain waves, and even insomnia. Stress and anxiety are common symptoms of a severe vitamin B6 deficiency, as well as skin disorders, such as inflammation of the skin, acne and mouth sores.  [LifeScript]
   Vitamin B6 -- along with folate and B12 -- helps reduce levels of homocysteine, an amino acid. That's good for your ticker, because too much homocysteine in the blood appears to up heart disease risk.  Could B vitamins be the answer? Among nearly 5,000 people studied recently, smokers whose B6 intake was highest were 50 percent less likely to develop the brain disorder over a nearly 10-year period, compared to smokers who consumed the least amount of the vitamin. And although all three members of the nutrient trio help lower homocysteine, only B6 intake -- not folate or B12 -- translated into reduced rates of Parkinson's, suggesting the B vitamin may lower disease risk by some mechanism unrelated to the lowering of homocysteine.  What's smoking got to do with it? Oddly enough, nicotine may actually protect nerve cells in some way, and B6 may help out in that process. [RealAge]
   The RDA for vitamin B6 varies by age and sex. For men and women under the age of 50, the RDA is 1.3 mg per day. After age 50 women are recommended to take 1.5 mg of vitamin B6, and men should be getting 1.7 mg every day. Therapeutic doses, which are given for the treatment and prevention of disease, range from 50-100 mg per day.  Vitamin B6 is found in avocadoes, bananas, chickpeas, potatoes, fish and meats.  [LifeScript]
   Toxicity, taking too much, is rare but can be found in people who take more than 2,000 mg of vitamin B6 per day.  While vitamin B6 is important for maintaining nerve health, too much of the nutrient actually damages nerves. If you experience any numbness or tingling while taking high doses (over 100 mg/day) of vitamin B6, stop supplementation and speak to your doctor right away.  [LifeScript]

Vitamin B9, aka Folic Acid/Folate [RDA 400 mcg]
Adequate folate intake appears to protect against hemorrhagic stroke, a condition that causes bleeding in the brain. Hemorrhagic stroke is a less common type of stroke than ischemic stroke, which is caused by a blood clot-blocked artery. Protect your brain by packing your side dishes with folate-rich asparagus, Brussels sprouts, and artichokes.  [RealAge]
   While many years of research confirm that folic acid is extremely important for preventing neural tube birth defects during pregnancy, new research from the famous Nurses study shows that it also has another positive effect on women. Folic acid helps to lower high blood pressure, one of the risk factors for heart disease, which just so happens to be the #1 killer of women, as well as men, in the United States. Women in this study who consumed 1,000 mcg of folic acid daily showed a 46% decreased risk of suffering from high blood pressure, compared to those who took in less than 200 mcg daily. The RDA for folic acid currently stands at 400 mcg per day, but experts recommend that this dose is doubled to 800 mcg daily during pregnancy.  [RealAge]
   Folate may be an important player in your quest to keep your mind young. A daily helping of folate appears to help ward off one of the causes of age-related cognitive decline: high homocysteine levels. Folate lowers blood levels of homocysteine, a protein that can damage blood vessels and cells of the brain. Include folate-rich foods such as orange juice and dark leafy greens. [RealAge]
   Women who consumed ample amounts of folate every day had the lowest risk of hypertension in a recent study. Everyone should get about 700 micrograms daily to boost blood vessel health. Seek out folate-rich treats, such as asparagus spears, artichokes, and spinach, in your produce aisle. Fortified pasta, breads, and cereals also are a good source.  [RealAge]

Vitamin B-12 [cobalamin -- water-soluble, RDA 2.4 mcg, but up to 100-400 mcg suggested]
Vitamin B-12 maintains healthy nerve cells and red blood cells, and is also needed to make DNA, the genetic material in all cells. B-12 is one of eight water soluble B vitamins all of which help the body convert carbohydrates into glucose (sugar) which is a primary energy source for the body. Vitamin B-12 also works closely with vitamin B-9 to regulate the formation of red blood cells and to help iron function better in the body. 
   According to a report in the June 2004 American Medical News, people older than 50 and those of any age who do not eat meat or dairy products should take a supplement of vitamin B12. It is reported that 10-30% of older people may be unable to absorb enough vitamin B12 from food. [LifeScript]
   The last of the B vitamins to be discovered (1940’s), vitamin B-12 was discovered to cure a condition known as pernicious anemia – a potentially deadly disease that is prevalent mostly in the elderly, due to the stomach lacking a substance known as "intrinsic factor" that facilitates the absorption of vitamin B-12 from food. These symptoms include weakness, pale skin, diarrhea, weight loss, fever, numbness or tingling sensation in the hands and feet, loss of balance, confusion, memory loss, and moodiness. 
   The RDA for vitamin B-12 is 2.4 mcg per day for adults, although many experts recommend that adults achieve intake levels between 100-400 mcg daily. Vitamin B-12 is naturally bound to the proteins found in animal foods including fish, milk and milk products, eggs, meat, and poultry. Nutritional supplements and fortified breakfast cereals are also an excellent source of vitamin B-12 and a particularly valuable source for vegetarians. 
   Because the body is able to readily store vitamin B-12, deficiency is rare, although possible. Deficiency can result from the body’s inability to absorb vitamin B-12 from the intestinal tract, which may be caused by a blood disorder known as pernicious anemia. Additionally, strict vegetarians or vegans (those who do not eat eggs or dairy products) who are not taking in proper amounts of vitamin B-12 by way of supplements are also prone to a deficiency state. The elderly may also require supplementation as the aging body loses the ability to absorb vitamin B-12 from the diet. The Institute of Medicine recommends that adults over 50 years of age get most of their vitamin B-12 from supplements or fortified food because of the high incidence of impaired absorption of B-12 from unfortified foods in this population. Toxicity, on the other hand, is virtually nonexistent as vitamin B-12 is a water-soluble nutrient that is readily excreted in the urine when the excess is not needed by the body.
   Japanese researchers studied two groups of elderly stroke victims, one which was prescribed vitamin B12 and folate supplements and the other of which took only placebos. Over the course of two years, the study found remarkable differences between the groups. The hip fracture rate in the placebo group hovered around eight percent while dropping to just slightly more than one percent in the supplement group. Researchers continue to investigate the link between vitamin B12, folate and bone health, but recommend regular supplementation for stroke victims on the basis of current findings.  [LifeScript]

Vitamin C [ascorbic acid -- RDA 60 mg, which is ridiculous; I suggest 500-1000 mg; water soluble]
Vitamin C is an important antioxidant vitamin that can reduce arterial aging and boost immune system function.  [RealAge]
   Vitamin C got its boost as a potent antioxidant to combat colds and flu back in 1970 when Nobel laureate chemist Linus Pauling first postulated massive doses could ward off such illness.  It has remained an area of contention whether massive doses of C are safe, or even warranted.  However, there is no doubt of the antioxidant properties of vitamin C, and its attendant efficacy against cold and flu viruses.  Moreover, vitamins A, C and E all have antioxidant properties, and as such, are beneficial to all organs of the body, including the heart (as studies have shown, esp. the UCLA study).  However, I do warn that too much vitamin C can cause calcium deposits, and attendant maladies such as gout, atherosclerosis (Ca deposits in the arteries). (I theorize that ascorbic acid chemically reacts with blood-dissolved Ca, causing the Ca to crystallize in the bloodstream.)  [Dr Jeff]
   It is widely held that humans used to make their own vitamin C, but now most people have a defective gene in the liver (that produced gulonolactone oxidase, or GLO).  Almost all other mammals produce their own (up to 100,000mg/day). [Dr Jeff]
   Studies have shown that less than 20% of ingested vitamin C actually gets absorbed into the blood.  All water-soluble forms of ingested vitamin C need an active transport, and abosrption is limited by the amount of intestinal receptor sites.  It has recently been proposed to use "liposomes" (phospholipid membrane nanosphere bubbles) as efficient transport carriers -- a technique called "Liposomal Encapsulation Technology" (LET).  [Dr Jeff; cf book by Dr. Robert Milne]
   I conjecture that vitamin C can also reduce impact of airborne allergenics, such as hay fever, and maybe even asthma -- by protecting cell walls against free radical oxidation.  [Dr Jeff]
   A recent study revealed that mature red bell peppers have higher levels of vitamin C compared to green ones.  In addition to bell peppers, other super vitamin C sources include orange juice, strawberries, papaya. [RealAge]
   One source of vitamin C, oranges and grapefruits, contain a substance called flavonoids that act as antioxidants, and may inhibit cancer cell growth and help strengthen the immune system.  [LifeScript]
   Vitamin C is good for skin. It is essential for making collagen, the protein fibers that give skin its strength and resiliency. And being a powerful antioxidant, C also disarms free radicals that would otherwise chip away and weaken collagen.  [RealAge]

Vitamin D [calciferol -- NAS RDA 200 IU (age 19-50), 400-600 IU (age 51-70), 600-800 IU (age 70+); limit 2000 IU]
(cf. Osteoporosis)
   I (Dr Jeff) recommend taking a dose of 1000 IU of "D3" (available in a single capsule) a few days a week, depending on sun exposure.  When fighting a cold, take one dose daily.  [Dr Jeff]
   Known as the "sunshine vitamin," vitamin D is made by the skin, which requires UV B light to produce it from cholesterol.  The hormone that is produced is called calcitriol, and once it is made it travels to the intestines to help with the absorption of dietary calcium, as well as fluoride. This is why chronic lack of sunlight can be a health concern among some populations.  As a symptom of vitamin D deficiency, calcium levels in the bones and teeth will decrease, leading to weak, brittle bones and increasing the possibility of osteoporosis.
   In a study, people who had higher blood levels of vitamin D were half as likely to get hit with the flu bug -- or any other viral infection of the respiratory tract.  [RealAge]
   Vitamin D is essential to bone strength via being a catalyst in Ca absorption and crystallization in bones. [Dr Jeff]
   Cloudy winter days may leave you deficient in vitamin D, an important cancer-fighting nutrient that your body can manufacture using sunlight. Research shows that vitamin D may help reduce the risk of colon, breast, prostate, and ovarian cancers. Seek out fortified cereal and dairy products or a supplement to help ensure you get the optimal amount.  [RealAge]
   Although current National Academy of Science guidelines recommend only 200 IUs of vitamin D a day, a growing number of health experts believe that daily intake should be closer to 1,000 IU, or more, especially for older Americans.  Most adults, especially those over 50, appear to be falling short on recommended daily levels of vitamin D.  Low sunlight exposure is a culprit.  There is increasing evidence that vitamin D protects against breast, colon and prostate cancer, MS, lupus, rheumatoid arthritis and Type 2 diabetes.  [LA Times]
   Note that since vitamin D is made from the body's own cholesterol, the body's manufacture of vitamin D from sunlight suggests a lowering of cholesterol levels is a byproduct.  [Dr Jeff]
   Calcium and vitamin D intake are both known to play an important role in bone health, as well as a range of other physical functions. While the importance of both nutrients leads many health-conscious individuals to double up on calcium and vitamin D supplements, a new study finds that supplementing with adequate amounts of daily vitamin D may render extra calcium supplementation unnecessary. According to the study, published in the Journal of the American Medical Association, calcium intake need not exceed 800 milligrams per day so long as adequate vitamin D levels in the body are maintained. The study's authors planned further research on the relationship between the two nutrients, but suggested based on the current findings that adequate vitamin D in the body may help aid in more efficient calcium metabolism, so that less of the mineral is needed.  [LifeScript]
   Recent research shows that vitamin D protects you against infections, too. That’s because vitamin D stimulates your body to make a powerful germ-fighting substance called cathelicidin. And some scientists believe that cathelicidin just might be the most powerful natural antibiotic ever discovered! [Dr. Robert J. Rowen]
   You’ve heard the endless warnings to protect yourself from the harmful rays of the sun, but now you may be hearing the praises of the sun’s possible anti-cancer effects. Confused? According to a Scandinavian research team, persons exposed to sunlight are actually 40 percent less likely to develop non-Hodgkin’s lymphoma. Sun exposure also appears to cut the risk of developing Hodgkin’s lymphoma, although not as much. Scientists are unsure of the exact mechanism, but hypothesize that the sun’s protective effects may come from increased vitamin D production or possibly enhanced cell DNA repair. [LifeScript]
   Now, a recent study confirms the anti-cancer benefit of vitamin D in older women -- presumed due to vitamin D's ability to regulate cell growth. [TV news]
    According to a study of nearly 500 lung cancer patients, daily vitamin D intake can improve survival rates dramatically (cf. Lung Cancer).  [LifeScript]
   Healthy postmenopausal women taking vitamin D daily with their calcium over 4 years had fewer breast, colon, lung, lymph/leukemia, and uterine cancers than women taking calcium alone. [RealAge]
   Getting your daily recommended dosage of vitamin D is relatively easy. Just 10-15 minutes of daily sunlight can provide you with the needed supply of this vitamin.  Those who are fair-skinned can make enough vitamin D in 20-30 minutes a day in bright sunlight, while those with dark skin may need up to three hours to get the same benefit.  People under the age of 50 should get 200-400 IUs of vitamin D per day. If you're over 50 you should strive for 400-600 IUs per day and those over 70 should be getting about 800 IUs (cf. RDA at top).  Keep in mind that vitamin D is a fat-soluble vitamin and can easily become toxic if taken in doses that are too high. This is only a concern for those using supplementation, not those who get a lot of sunlight exposure. Your body will regulate the amount of vitamin D it makes from the sun. So don't worry about overindulging on sunshine - provided you have used enough sunscreen!  [LifeScript]
   A new animal study from Japan suggests that vitamin D may help clear the brain of amyloid beta, a toxic protein-like compound that accumulates in the brains of Alzheimer's patients.  The lab animals that received vitamin D were able to remove a significant amount of amyloid beta buildup in their brains, literally overnight. It seems the vitamin may somehow regulate production of transporter proteins that ferry amyloid beta across the blood-brain barrier and out of the brain. [RealAge]
   I recommend 5,000 I.U. per day of D3, the same form of the vitamin your body makes. [Dr. Robert J. Rowen]
   D3 can help minimize joint inflammation and damage. [RealAge]
   There’s a connection between vitamin D and your weight. When your vitamin D levels are low, your body produces and excretes less of the hormone leptin. Leptin is the primary hormone that helps to suppress your appetite so you don’t overeat. It’s also involved in fat storage. [Dr Williams]

Vitamin  E [tocopherol -- RDA 30 IU; fat soluble]
Vitamins A, C and E all have antioxidant properties, and as such, are beneficial to all organs of the body, including the heart (as studies have shown).  Thus, I strenuously object to the AP story jumping to the conclusion to "cast doubt" on "other antioxidants" just because of the recent vitamin E study results.  I contend that it is not the antioxidant properties of vitamin E that were involved in the increased risk of heart failure in the study, but instead due to vitamin E somehow interfering in the normal heart rhythm chemistry involving the delicate Ca-Mg balance.  I have red-flagged this property of vitamin E for years:  vitamin E can cause tachycardia.  So, the result of the study was not unexpected by me, and I'm glad the warning is finally out.  However, I object to any conclusion that extends to other antioxidants as being careless and unjustified.  Finally, in the few cases of tachycardia that I have personally seen, eliminating the vitamin E supplements eliminated the symptoms. However, supplemention of Mg (magnesium) is sometimes also necessary to completely eradicate tachycardia. [Dr Jeff]
   Older men concerned about the risk of prostate cancer would be well served to get their daily dose of vitamin E, according to a major new study published in the Journal of the National Cancer Institute. Research conducted on nearly 30,000 men with varying degrees of prostate health found that the presence of two major vitamin E components, known as alpha- and gamma-tocopherol, reduced a man’s risk of developing prostate cancer by as much as 50 percent. Past research had shown that alpha-tocopherol was effective in boosting overall immune system function.  [LifeScript]  (I contend that vitamin A offers as much antioxidant protection as does E, but without the aforementioned side effects.)
   Although many studies have suggested that taking high-dose vitamin E supplements may cause lung cancer, one new study bucks the trend. It revealed a possible lung benefit from dietary E -- the kind you get from peanut butter, nuts, and seeds.  It's another argument for getting the nutrients you need from foods, not pills. In the study, people who had the highest intake of vitamin E from foods had a 55 percent lower risk of lung cancer compared with the people who got the least amount of vitamin E in their diets.  [RealAge]
   A study by Canadian doctors finds that, while vitamin E supplementation remains effective at reducing inflammation in many patients who experience cardiovascular troubles, the supplement was not conclusively shown to prevent cancer.  [LifeScript]
   A diet packed with vitamin E may help protect against Parkinson's disease, recent research concludes, and almonds are a good source. Other good food sources of antioxidant vitamin E include hazelnuts, wheat-germ oil, sweet potatoes, and peanut butter. [RealAge]

Vitamin K
There are several types of vitamin K2 and they’re not all created equal.  There’s MK4, MK7, MK8, and MK9, but the one I’m most excited about is MK7. That’s because a European clinical study published in the December 2006 issue of Blood showed that MK7 proved more effective in promoting and activating markers of bone building than any other type of vitamin K, and that it’s the most bioavailable form of this important vitamin.  MK7 isn’t stored anywhere in the body, so it must be taken in on a regular basis.  [Dr Sinatra]
   Vitamin K2 is also known as menaquinone. That’s where the "M" in the subtypes comes from. The numbers indicate how many side chains are attached to the main molecule. (Bigger is better.) Full recommended dose is 150 mcg of MK-7.  There are a lot of K2 products that use blends that are actually predominantly MK-4, the cheaper, far less active relative of MK-7. [Dr Sinatra]
   Low levels of vitamin K2, which promotes calcium uptake in bone, have long been associated with an increased incidence of osteoporotic fractures.  [Dr Sinatra]
   Natto (NAH-toe) is an Excellent Source of MK.  It’s a fermented Japanese soybean dish that dates back hundreds of years. Natto contains more MK7 than any other food.  [Dr Sinatra]
   Cheese is another good source of MK7. A study on cheese produced the least calcified aortas. The researchers found the higher the intake of cheese, the less cardiovascular mortality and atherosclerosis. [Dr Sinatra]
   Menaquinones are a type of vitamin K that switch on genes in the body that knock out cancer cells.  In a Dutch study, those who ate the most cheese reduced their risk for fatal cancers by 28 percent (eating only 29g/day).  Egg yolks and chicken are also good sources, along with leafy greens:  spinach, romaine lettuce, kale, collards, and more.  [RealAge]

Pseudo-Vitamins
=============
Coenzyme Q10 [I take 30-60mg doses; Dr Sinatra recommends up to 3-4x doses at 180 mg to 240 mg a day for those with heart pumping deficiency]
Take some Co-Q10 as a cholesterol antioxidant, to prevent arterial plaque from oxidized LDL.  [Dr Jeff
   Coenzyme Q10 (Co-Q10), or ubiquinone,  is a vitamin-like substance that is found in many foods and made by the body, particularly in heart muscle cells. Coenzyme Q10 is found in the powerhouses of all cells called the mitochondria. It works as part of the cellular system that makes energy from oxygen for body processes. CoQ10 can also work as an antioxidant to help avoid cell damage from free radicals during intense exercise.  [LifeScript]
   Scientists have shown that Co Q10 production declines with age. In addition, blood levels of Co Q10 are reduced in people with cancer and heart failure. It has been shown that Co Q10 may help in the treatment of congestive heart failure, a disease in which the heart does not adequately maintain circulation. However, the support is weaker for Co Q10 being useful in treating other diseases, like periodontal infections, muscular dystrophy, AIDS, hypertension, and some cancers.  [LifeScript]
   Co-Q10 creates cellular energy, especially crucial for your heart, where the largest concentration of cells in your body is found. It’s also a powerful antioxidant that fights free radicals throughout your entire cardiovascular system.  CoQ10 levels decline with age, and is not readily bioavailable—it’s a large particle and it isn’t water-soluble, so it can have trouble entering your bloodstream. {Dr Sinatra]
   Co-Q10 may aid:  asthma, Parkinson's, cancer, diabetes, male infertility, fatigue, periodontal disease.
   "Hydro-Q-Sorb" is a unique way to get CoQ10 in the bloodstream.  It starts with an all-natural CoQ10 molecule that is then wrapped in another natural molecule called gamma cyclodextrin. This gamma cyclodextrin basically hugs the CoQ10 and takes it right into your cells—and into the mitochondria where it's needed. [Dr Williams]

Choline [men:  550 mg, women:  425 mg per day (per NAS)]
Choline, a vital nutrient, is touted as an aid for mood, mental sharpness, liver and cardio health.  Choline is found in many common foods:  eggs, beef, salmon, wheat germ and broccoli.  A single egg contains 30mg; 3 oz. of beef 70mg; cup of broccoli 60mg; glass of milk 40mg.  Essential for pregnant women (or else birth defects can occur), and may even produce enhanced brains in infants of mothers who intake extra.  Exceeding 3500 mg can result in fishy body odor and/or drop in blood pressure.  [LA Times]

Inositol [3 to 12 grams daily]
inositol is considered to be a part of the vitamin B complex, but not truly a vitamin.  In the body, inositol’s primary use is in the formation of cell membranes. But, it’s also involved in the systems that deliver messages from hormones and neurotransmitters to individual cells, and this is how deficiencies of inositol can be related to neurological problems like depression.  Numerous studies have shown that inositol can be equally as effective as the SSRI drugs in the treatment of conditions like depression, bulimia, and obsessive-compulsive disorder—without any of the dangerous side effects.  Most of the studies have utilized 12 grams a day for depression and 18 grams a day for problems like panic and obsessive-compulsive disorders. Personally, I’ve seen excellent results in these same type cases using doses in the range of 3 to 6 grams daily. [Dr Williams]

MINERALS
=========
Minerals are basic elements, often metallic and/or crystalline, that are commonly found in the earth.  The ones that are essential to life are readily uptaken by the plants we eat.  However, it has been speculated that crops grown in mineral-depleted soils have become short of the amounts of minerals the human race has evolved to depend on, thus necessitating mineral supplemention.  [Dr Jeff]

Calcium [Ca, alkaline earthmetal mineral, element number 20 (cf. Mg) -- RDA 1,000 mg]
(cf. Osteoporosis)
Mineral that your body needs to regulate heartbeat, blood pressure, and the transmission of nerve impulses.  In addition to balancing vitamin A intake, other important means of maintaining healthy bones include performing weight-bearing exercise regularly and getting 400 IU of vitamin D and 1,200 milligrams of calcium per day. [RealAge]
   I believe calcium deposits and bone spurs result from too much calcium remaining in the blood, not going into the bones themselves.  Magnesium and vitamins D & K all work to get calcium out of the blood and into bones and teeth.  [Dr Jeff]
   Calcium is primarily found in the bones. Calcium carried in the blood needs to remain balanced at a constant level. Blood-borne calcium is there to be used for quick transport to muscles and nerves when required. When the calcium is sent to the required organs, the calcium levels in the blood become unbalanced. Calcium is then pulled out of the bones and goes into the blood to replace the calcium that was sent to the muscles or nerves. This is the normal cycle and is perfectly okay as long as you have a continuous supply of calcium from the diet to replace calcium that is borrowed from bones and teeth to keep blood levels steady. If dietary calcium levels become depleted, the blood will keep pulling calcium away from the bones and teeth and these structures will become weak and porous.
   The amount of vitamin D you get is extremely important because it directly affects the amount of calcium that can be absorbed by the body. When calcium from the foods you eat reaches the intestines, it waits for the presence of the vitamin D hormone, calcitriol, to be able to cross the intestinal membrane and to be transported to your bones. As a symptom of vitamin D deficiency, calcium levels in the bones and teeth will decrease, leading to weak, brittle bones and increasing the possibility of osteoporosis. 
   Children suffering from severe calcium depletion are said to have rickets, which is a disease that can cause bone deformities. Rickets is a softening of the bone tissue due to a lack of calcium, and can be a symptom of vitamin D deficiency. During the pre-adult years, kids and teens are continually building new bone structure and without sufficient calcium the bones will not mineralize and they will become rubbery. Adults who have continually foregone calcium-rich foods and calcium supplements will be at a higher risk for osteoporosis, another possible symptom of vitamin D deficiency. Osteoporosis is a disease in which calcium has been pulled out of the bones and not replaced, leaving porous holes in the structure of the bone, resulting in it being highly susceptible to breakage. [LifeScript]
   A calcium supplement provides more than your daily serving of bone health, according to new cancer research. Doctors at the Dartmouth Medical School report that daily calcium supplementation also cuts the risk of developing colon polyps, problematic growths that commonly turn cancerous. Of nearly a thousand patients involved in the study, those who took a daily calcium tablet rather than an inactive placebo experienced a 41 percent lower risk of developing colon polyps and a 35 percent lower risk of all colorectal cancers. Perhaps most surprisingly, the findings of the half-decade study showed that the cancer-fighting benefits of calcium persisted for up to five years after patients stopped taking regular calcium supplements.  [LifeScript]

Chromium
Chromium is an essential trace element involved in glucose (and other carbs) and fat metabolism, controlling blood levels of sugar.  Chromium niacin (aka chromium polynicotinate) and chromium picolinate are popular "chelated" forms of chromium.  Chromium is often taken for diabetes, weight loss, body building, preventing heart disease.  Chromium is found in foods such as whole grains/cereals, spices (such as black pepper), broccoli, mushrooms, cheese, seafood and meat.  [LA Times]
   Low levels of chromium may increase the risk of nonfatal heart attacks in men, a recent study concludes. Do not, however, take a supplement; too much chromium can be dangerous. Most people can get their fill through diet by eating foods such as whole grains, low-fat dairy, and broccoli.  [RealAge]

Iodine [I, semi-rare heavy ionic mineral, element number 53 -- RDA ]
Millions of people have hypothyroidism, in which the thyroid gland is unable to produce an adequate amount of thyroid hormone — resulting in symptoms such as fatigue, weight gain, depression, coarse skin, deepening of the voice, elevated cholesterol, and cold intolerance. Millions more suffer from subclinical hypothyroidism, meaning they experience the same symptoms despite having hormone levels that are still within the “normal” range.  What’s causing this? Quite simply, our diet and environment are limiting our ability to absorb iodine.  Iodine is in the same chemical group with fluorine, chlorine, and bromine, and together they comprise a family of elements known as halogens.  In a medical context, similar types of elements tend to attach themselves to the same receptor sites on cells—and this is where the problem occurs. Fluorine, chlorine, and bromine are more active than iodine, and therefore are quicker to occupy receptor sites in the thyroid gland when we come into contact with them.  Fluoride (a form of fluorine) is a chief ingredient in toothpaste and has been added to water supplies for years to help prevent tooth decay. It’s also recently been found in some green teas. Chlorine is a mainstay in swimming pools and spas. Bromides (forms of bromine) are common in household cleaners and are found in some bread products, including bagels.  [Dr. Sinatra]
   According to Italian researchers, too little iodine in mom’s diet could be the cause of her child suffering from attention deficit hyperactive disorder (ADHD). Mother’s who experience iodine deficiency, and thus hypothyroidism, during pregnancy may be putting their baby at risk for ADHD, according to the Italian study that spanned 10-years. Iodine plays an important role in metabolism, as it is required by the thyroid to produce the hormones that regulate how fast or slow a person’s metabolism is. Too much iodine in the diet can make a person become hyperthyroid (too much hormone is produced and the metabolism soars dangerously high), while too little iodine in the diet can lead to hypothyroidism (too little hormone is produced and the metabolism becomes sluggish). The cause-and-effect between iodine deficiency and ADHD is yet unknown and further research is still needed. [LifeScript]
   A molecular form of Iodine (SSKI) is said to cure lots of common ailments, including bladder infections, hemorrhoids, ovarian cycts.  [Dr Wright]

Iron [Fe, light transition metal, element number 26]
Iron is the essential element in the hemoglobin inside red blood cells, and gives rise to the red color.  Iron performs the critical function of absorbing oxygen from the lungs when in the pulmonary arteries (turning red) and delivering it to the cells of the body (turns bluer when depleted, in the veins).  Iron deficiency produces anemia.  [Dr Jeff]
   A new study finds that iron deficiency can impair psychological bonding between new moms and their babies. Previous research had shown that women who discontinue vitamin supplement use after giving birth are more likely to experience iron deficiencies than women who continue supplementing. Coming on the heels of those findings, the study out of Penn State University shows that iron-deficient women are more likely to experience postpartum depression that can prevent healthy emotional bonding with their baby. In addition, iron-deficient women in the study were less responsive to cues from their babies and exhibited less emotional affection. [LifeScript]
   Are your fortified foods overloading you with iron? Read the labels and take note.  A small percentage of American adults with already high iron stores may need to be especially careful not to overdo it with iron in their diets. The combination of high iron stores and excessive iron intake may increase cancer risk, research suggests. Limit yourself to 18 milligrams per day and read labels to stay on target.  [LifeScript]
   Pairing up vitamin C and iron supplements could mean trouble for your stomach. Although vitamin C aids iron absorption, taking the two supplements together could increase the risk of ulcers or aggravate inflammatory conditions such as Crohn's disease or ulcerative colitis.  [RealAge]

Magnesium [Mg, alkaline earthmetal mineral, element number 12 (cf. Ca) -- RDA 400 mg; I take occasional 200mg; you may take up to 400-800mg]
Magnesium is chemically similar to calcium, and has significant interaction with calcium to help with bone density and heart rhythm.  A proper balance between the 2 sister elements is essential.  For instance, calcium deposits can form in arteries and elsewhere in blood supplied areas if not enough magnesium is present -- since the body must store calcium in the blood until the proper magnesium balance is achieved.  It also helps reduce high blood pressure.  Magnesium supplementation is essential, but idiosyncratic -- experiment.  [Dr Jeff]
   Magnesium has many benefits:  supports proper bone growth, healthy blood sugar levels, and immune system; helps to regulate your body temperature, and maintain healthy blood pressure; promotes restful sleep; promotes blood vessel elasticity, and proper water balance.  [Dr Sinatra]
   Dr. Sinatra has found that four forms of magnesium work most effectively:  they include orotate, citrate, glycinate, and turinate.  [Dr Sinatra]
   Magnesium helps promote and maintain healthy blood pressure. On top of that, magnesium helps the lining of your blood vessels stay smooth and flexible for optimal blood flow, while also supporting the relaxation and dilation of vascular and arterial walls.  [Dr Sinatra]
   Magnesium plays a critical role in regulating calcium and potassium absorption — and better calcium absorption means stronger, denser bones. [Dr Sinatra]
   Low body stores of magnesium appear to increase the risk of abnormal heart rhythms. This macro-mineral is essential for scores of enzymatic reactions and normal muscle function, yet is often depleted in patients with cardiac arrhythmias. Despite the fact that [Magnesium] acts physiologically like a calcium channel blocker by stabilizing cardiac conduction, heart muscle, and vascular membranes, it is often overlooked by physicians. [Dr Sinatra]
   Mineral that your body needs to regulate heartbeat and blood pressure.  Adequate magnesium intake (400 milligrams per day for women, 333 milligrams per day for men) can make your RealAge as much as 0.9 years younger. In a study of women, low magnesium levels increased the women's bodies' need for oxygen during exercise. This, in turn, could cause muscles to need more energy and thus tire more quickly.  [RealAge]
   Magnesium may also help maintain learning and memory in middle age.  [RealAge]
   Magnesium can help combat atrial fibrillation -- and all cardiac arrythmias.  [RealAge]
   This nutrient helps you feel calm and keeps your muscles relaxed. Magnesium plays a role in sleep regulation, possibly through its ability to affect the neurotransmitters associated with feelings of calmness. [Dr Sinatra]
  Asthma -- Children suffering from the kind of severe asthma that finds them in the emergency room, unable to breath, may have new hope in an intravenous solution of magnesium sulphate.  [RealAge]
   Food sources:  deep-green, leafy vegetables such as spinach, kale, dandelion, etc. These foods contain chlorophyll (which gives them their color), whose chemical composition centers on magnesium; also almonds, avocado, pumpkin seeds, sunflower seeds, Brazil or other nuts, buckwheat, amaranth, or barley, legumes and whole grains. [Dr Sinatra]

Nitrogen [N, gaseous elemental, organic non-mineral, element number 7 -- no RDA]
"Nitrogen is the largest single constituent of the Earth's atmosphere (78.082% by volume of dry air, 75.3% by weight in dry air). It is created by fusion processes in stars and is estimated to be the seventh most abundant chemical element by mass in the universe.  Nitrogen is present in all living organisms, in proteins, nucleic acids, and other molecules. It typically makes up around 4% of the dry weight of plant matter, and around 3% of the weight of the human body. It is a large component of animal waste, usually in the form of urea, uric acid, ammonium compounds [etc] which are essential nutrients for all plants." [Wiki]
   Nitrogen is highly overlooked by the medical and nutritional fields.  This elemental chemical, a gas comprising ~80% of our air, when dissolved in the bloodstream in the form of nitric oxide (NO), is a "vasodilator" (dilates blood vessels):  increases blood flow and lowers blood pressure -- thus benefiting the heart.  N enters the blood in the form of nitric oxide (NO), which can be produced from the oxidation of the amino acid L-arginine.  However, it is my contention that consuming foods rich in N can lead directly to NO in the bloodstream, with all its attendant benefits.  [Dr Jeff]
   Foods rich in N:  Spices which are dark brown in color contain N -- the darker the brown, the more highly concentrated the N.  Examples include the spices cinnamon, clove, nutmeg and cocoa; foods rich in these spices include chili and chocolate, which are tasty, easy to consume, and produce "NO" in the bloodstream (I contend, though many cardiologists might not agree).  This theory also explains why "dark chocolate" has the most cardiovascular benefits.  [Dr Jeff]
   Since N is naturally occurring in the gaseous state, it has been difficult to prescribe for its health benefits.  Doctors have long  prescribed N in the combined form as nitroglycerin, but no longer do so, due to the obvious inherent danger with that highly unstable compound.  But, doctors are far too quick (in my opinion) to prescribe drugs that do the same thing -- but with serious side effects.  My solution is to consume foods that are rich in N (or L-arginine).  [Dr Jeff] 
   Men will especially benefit from N (NO), since increased blood flow is what Viagra is all about (without the expense and danger), and thus also has a direct effect on libido/penile erections. This also explains why clove and chocolate are considered aphrodisiacs for men.  [Dr Jeff]
   Men's mechanics:  The penis gets erect during sexual stimulation when increased blood flows to the penis resulting from relaxation of penile arteries and corpus cavernosal smooth muscle. This is due to the release of nitric oxide (NO) from nerve terminals and endothelial cells which in turn leads to the synthesis of cGMP in smooth muscle cells.  [anon]
   Other forms (ions) of N:  The "colorless and relatively inert anesthetic gas Nitrous oxide (dinitrogen monoxide, N2O), also known as laughing gas....  Nitric oxide (nitrogen monoxide, NO), is a natural free radical used in signal transduction in both plants and animals, for example, in vasodilation by causing the smooth muscle of blood vessels to relax. The reddish and poisonous nitrogen dioxide NO2 contains an unpaired electron and is an important component of smog. Nitrogen molecules containing unpaired electrons show a tendency to [be] highly reactive. The corresponding acids are nitrous HNO2 and nitric acid HNO3, with the corresponding salts called nitrites and nitrates [which are carcinogenic].  [Wiki]

Potassium [K, alkali metal mineral, element number 19 (cf. Na) -- RDA 3,000 mg]
Mineral that your body needs to regulate heartbeat, blood pressure, and the transmission of nerve impulses; and to support bone and kidney health. The RealAge Optimum dose of this mineral is 3,000 milligrams per day. But too much potassium can be toxic, so get what you need from food, not supplements.  [RealAge]
   Potassium is a key electrolyte regulating blood pressure and muscle contractions; helps store energy; and works in balance with sodium on blood pressure and fluid balance.  [IVL]
   Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. [anon]
   Past studies published by the American Heart Association and other groups had demonstrated that a compound of potassium chloride helped lower blood pressure significantly. New research out of Great Britain now suggests that potassium in any form provides the same benefit to those concerned about hypertension relief. According to doctors at St. George's Hospital in London, consuming potassium citrate either in pill form or through proper diet, including heaping helpings of fresh fruits and vegetables, was shown to be equally effective at bringing high blood pressure patients down to the normal range.  [LifeScript]
   Taking potassium in supplement form runs the risk of elevated potassium levels, which could cause the heart to stop if your kidneys are compromised. [Dr Sinatra]
   Food sources:  Fruits such as figs, bananas, raisins, oranges; and potatoes, garlic, yogurt, and whole grains. [Dr Sinatra]
   A small handful of apricots contains 480 milligrams of potassium, a mineral found in many fruits and vegetables.  [RealAge]
   Note:  for regulating blood pressure, Mg works best.  [Dr Jeff]

Sodium [Na, alkali metal mineral, element number 11 (cf. K) -- RDA  mg]
Lean body mass helps your blood pressure return to normal after a stressful event, a recent study revealed. Muscle tissue improves your body's ability to regulate sodium, a key for blood pressure control. Tone your muscles by lifting weights a minimum of 10 minutes, 3 times per week. 

Selenium [Se, nonmetal crystalline mineral, element number 34 (cf. S) -- RDA  70 mcg, usual dose 200 mcg, limit 400 mcg]
FOOD SOURCES:  Brazil nuts (only 3 provide 400 mcg).
SIDE EFFECTS:  Do not exceed limit of 400 mcg daily (can be toxic).  Too much can result in loss of hair and nails. [LA Times]
   Selenium is in the same chemical group as sulphur (S, element number 16) -- having one more dense electron shell -- and thus much about Se also applies to sulphur.  Selenium is even more potent as a mineral antibiotic and antioxidant than sulphur, but it is less plentiful than S in our food sources.  Hence, I recommend supplementation on a maintenance level [200mcg doses, 3 times the RDA].  More can be taken to fight internal infections, or osteo-arthritis.  I alternate taking the glucosamine complex (cf. glucosamine) with pure selenium [200mcg] -- each day taking one or the other.  (Actually, I take glucosamine 4 times (Tu-Th-Sa-Su), selenium 3 times (MWF) -- each week.)  All minerals, including selenium, should be taken on a full stomach (or upset will occur).  Warning:  do not overdose.  [Dr Jeff]
   On the latter (arthritis), the body absorbs elemental Se best in the organic form of L-selenomethionine (C5H11NO2Se) to aid in formation/repair of soft tissue such as cartilage.  Likewise, "MSM" (MethylSulfonylMethane) is the best organic source of S for cartilage. [Dr Jeff]
   Selenium also forms into "SeM-e" -- a more potent form of "SAM-e" (S-adenosyl methionine) -- a popular supplement for joints and mood stabilizer. SAM-e and/or vitamin B12 may be important to prevent Alzheimer's.  [Dr Jeff]
   "SAM is required for cellular growth and repair. It is also involved in the biosynthesis of several hormones and neurotransmitters that affect mood, such as dopamine and serotonin.  Multiple clinical trials indicate benefits for depression, some liver conditions and osteoarthritis." [Wikipedia]
   "Selenomethionine is an amino acid containing selenium. The L-isomer of selenomethionine, known as Se-met and Sem, is a common natural food source of selenium. In vivo, selenomethionine is randomly incorporated instead of methionine and is readily oxidized. Its antioxidant activity arises from its ability to deplete reactive species. Selenium and sulfur are chalcogen elements that share many chemical properties and the substitution of methionine to selenomethionine has no effect on proteins structure and function.  It has been suggested that selenomethionine, which is an organic form of selenium, is easier for the human body to absorb than selenite, which is an inorganic form. It was determined in a clinical trial that selenomethionine is absorbed 19% better than selenite." [Wikipedia]
   "In recent research, even small, hardly noticeable deficiencies in this trace mineral have been linked to a rogues' gallery of age-related maladies, from cancer and heart disease to dementia." [RealAge] 
   People without enough selenium in their bodies face a higher risk of knee osteoarthritis, a first-of-its-kind new study suggests.  University of North Carolina at Chapel Hill Thurston Arthritis Center medical scientists and colleagues conducted the research. It focused on the knees of 940 participants enrolled in the Johnston County (N.C.) Osteoarthritis Project, a continuing, federally supported investigation of osteoarthritis that began 15 years ago and is headquartered at UNC.  Scientists found that for every additional tenth of a part per million of selenium in volunteers' bodies, there was a 15 percent to 20 percent decrease in their risk of knee osteoarthritis. Those who had less of the trace mineral than normal in their systems faced a higher risk of the degenerative condition in one and both knees. The severity of their arthritis was related to how low their selenium levels were.  [RealAge]
   Colon cancer survivors who had the highest levels of the antioxidant mineral selenium in their blood were least likely to have the cancer recur, a recent study reported. Brazil nuts, as well as holiday favorites such as turkey and baked ham, are good sources of selenium. Just don't overdo it by taking a supplement—too much selenium can be toxic. [RealAge]
   Recently, a study of the benefits of selenium by the Harvard School of Public Health found that male health professionals who consumed about 160 micrograms of selenium per day cut their risk of prostate cancer by 65% when compared to those with a selenium intake only half that large. One researcher suggested that men might want to consider increasing their selenium intake, beyond the current recommended level of 70 micrograms. Grains and foods of animal origin are sources of selenium, but mushrooms are a good source of selenium, unlike most produce. A serving of shiitake or crimini mushrooms provides about one-third of the recommended daily value for selenium.  [LifeScript]
   Selenium's cancer-fighting reputation is growing. Prostate cancer risk seems to drop in men who get enough of the mineral, and colon cancer appears less likely to make a comeback in survivors who have high levels of selenium. More good news: You only need a smidge. Eat a few Brazil nuts or a tuna sandwich on whole wheat; cottage cheese and walnuts are a good source of selenium.   [RealAge]
   Conjectured that selenium can prevent the triggering of prostate cancer by activating and protecting gene "p53", which instructs cells to repair DNA.  [Dr Wright]
   High levels of selenium in the blood may reduce the risk of colorectal cancer, according to a new study that suggests but doesn't prove the mineral's role as a preventive.  How much selenium you get varies according to where you live, because different areas have different concentrations of selenium in the soil. Those who live in areas where selenium intake is low have higher rates of colorectal and other cancers.  "Your risk of colorectal cancer can vary by the amount of selenium you consume," said lead researcher Elizabeth T. Jacobs, from the Arizona Cancer Center. "People with higher blood selenium levels tended to have a decreased risk of a recurrence of colon cancer."  Selenium may protect against not only colon cancer but also prostate cancer and lung cancer, Jacobs added.  [RealAge] 

Zinc [Zn, common mineral, element number 30 -- RDA 12 mg for women, 15 mg for men]
Zinc is an essential trace mineral, which, next to iron, is the second most abundant.  Zinc is also essential for tissue growth and repair, for fetal development and sperm production, wound healing, taste acuity, proper thyroid function, blood clotting and cognitive functions.  [LifeScript]
   Zinc is an immune system builder, and it can be used effectively to fight colds and flu.  For men over 45, for their prostate, I recommend 50mg supplements 1-3 times per week. And, take a 50mg supplement at the first sign of any illness, especially colds or flu.  Zinc supplements can be taken on repeated days, but try not to exceed 100mg total per day.  Oh, and make sure any supplement is  taken on a full stomach, as it is hard to digest on an empty one, and may cause discomfort.  [Dr Jeff]
   Zinc gluconate lozenges also exhibit anti-viral properties and can lessen the duration of the common cold.  The colds of those who took zinc lasted about four-and-a-half days compared to seven-and-a-half days in the non-zinc takers. [Dr Williams]
   The answer is zinc -- period.  The question being, what is the essential nutrient for male prostate health?  Quibble all you may about this herb or that, but taking enough zinc via supplementation is sufficient for a healthy prostate.  (Way too bad that urologists don't know, or at least will not acknowledge, this.)  [Dr Jeff]
   The average intake of zinc is approximately 11 to 15 mg a day, primarily derived from diet. Food sources of zinc include lean meats, seafood, nuts, eggs, cheese, and soy beans.  Like most substances, there is a limit:  A 2003 study showed that men who consumed more than 100 mg of zinc per day were more than twice as likely to develop advanced prostate cancer.  [Dr Williams]
   Humans digest 20 to 40 percent of the zinc that is found in foods, like red meats, poultry and seafood.  Crab meat in general, and crab legs in particular, are loaded with zinc. [RealAge]
   Plant and dairy sources are not as well absorbed. The fiber in vegetables lessens the absorption of zinc and research has shown that dairy and egg sources of zinc are also not the best sources of zinc. It is no surprise then that several studies have shown that vegetarians often have a lower intake of zinc due to the avoidance of meat, seafood and poultry.  [LifeScript]
   The muscle is where much zinc is stored but it is also found in the skin, red and white blood cells, liver, pancreas, kidney and retina of the eye. Recently, a study in the Archives of Ophthalmology claimed that if those people who were at an elevated risk for age-related macular degeneration took zinc along with an antioxidant, it could help prevent or delay the lose of sight.  [LifeScript]
   I get only 5mg in my daily multi-vitamin, so I take an add'l 30-50 mg pill 1-2 times a week -- that would be ~15mg/day.  Thus, taking the RDA of 15 mg should suffice.  If any symptoms of prostatitus occur, simply up the dose and/or frequency accordingly.  [Dr Jeff]
   Every single cell in the body needs zinc for structural and energy producing functions. Zinc is an essential trigger for many biochemical reactions and also for protein production. One very important biochemical reaction that zinc is involved in is the production of DNA. Without proper DNA synthesis, normal human development can be delayed during pregnancy, childhood or even adolescence.  [LifeScript]
   This mineral is an essential element in human nutrition that is an immune modulator and may have direct antiviral activity. Zinc is required to support a number of immune system functions. It has been shown in some studies to offer benefits in preventing and lessening the effects and duration of colds. Zinc glutamate or acetate are the preferred forms.  [LifeScript]
   Zinc is also very important to immune system function. Even a slight zinc deficiency can impair immune function, leaving you vulnerable to disease. Zinc is a required mineral for the production and activation of T-cells, a type of white blood cell that is involved in battling infections. Without these T-cells the immune system can become overwhelmed with bacteria or viruses that it cannot fight off. Zinc not only empowers the immune system to wipe out infections, it can also help to shorten the duration of the common cold by actually killing the virus that is at the back of the throat during the sickness. This can be done by sucking on zinc lozenges every 2 hours from the very start of the cold. Studies have shown that use of zinc lozenges can help you to recover more quickly. [LifeScript]
   Finally, zinc is also an important component of healthy skin. Taking zinc supplements can speed the healing of wounds as well as decrease the occurrence of acne, eczema and psoriasis. However, zinc supplementation to treat skin problems, immune deficiencies and general health will only help if the zinc supply is already deficient in your body. If you do not have a zinc deficiency, taking a zinc supplement can actually lead to toxicity. Make sure to ask your doctor before taking any new supplements. [LifeScript]
   Protect your esophagus with a steady stream of zinc in your diet.  Chinese researchers recently discovered that higher levels of zinc in people's tissues corresponded with a lower risk of esophageal cancer....  zinc-rich foods: meats, nuts, legumes.  [RealAge]
   The RDA for zinc is 12 mg for women and 15 mg for men. The recommendations increase during pregnancy, lactation, childhood and adolescence. A single serving of oysters supplies the entire RDA of zinc. Foods high in protein are also high in zinc. This would include red meat, poultry, seafood, eggs, dairy products, beans, nuts, whole grains and fortified breakfast cereals. A great vegetarian source of zinc is found in almonds, which can supply half the RDA for women in just four ounces. [LifeScript]
   Short periods of high-dose zinc could completely stop severe angina problems.  For a high-dose treatment, 180 mg of zinc should be taken daily in divided doses (60 mg with each meal). The best forms of zinc are the ones that are more biologically available. These would include zinc gluconate, chloride, acetate, glycinate, histidinate, or sulfate.  The maximum period for taking the high-dose zinc would be 14 days. And finally, to prevent any possible problems with copper depletion I recommend that you take 4 to 6 mg of copper chloride daily for 14 days prior to the high-dose zinc program. [Dr Williams]
   Zinc supplementation interferes with the absorption of a number of other minerals. It can cause copper deficiency and may also interfere with the absorption of magnesium and iron, so it would be wise to take zinc supplements at a different time than your other supplements, such as in the morning if you take your other supplements at dinner.  A study, found that those people who took a 45 milligrams supplement had decreased magnesium balance. An example over supplementing may extend to taking too many zinc lozenges to care for cold symptoms. The Food and Nutrition Board of the Institute of Medicine set an upper limit of safety for zinc at 40 milligrams daily for adults.  [LifeScript]

AMINO ACIDS/PROTEINS
L-Carnitine [500–1,000 mg daily]
It helps shuttle fatty acids into the mitochondria of your cells. One form is L-Carnitine fumarate -- stable and highly bioavailable.  A second form, Propionyl-L-Carnitine (PLC), is the form that’s found naturally in your body.  A third form is Acetyl-L-Carnitine (ALC).  ALC helps support ATP production, the energy that keeps your heart functioning at its peak -- plus it plays a critical role in learning and memory.  [Dr Sinatra]

D-ribose/Ribose [5–10 grams a day]
This simple sugar, produced in our own bodies, has been known to invigorate some people who have diseases characterized by chronic fatigue.  It can also boost energy levels in healthy people. [Real Age]

Soy Protein
Researchers recently reported that people who added 40 grams of soy protein to their daily diet may see an increase in levels of "good" cholesterol in their blood even if there blood cholesterol is normal.  The FDA allows a health claim that 25 grams of soy protein a day may reduce the risk of heart disease.  A study in the Journal of the American Medical Association found that diets high in soy, fiber, fruits and vegetables are nearly as effective at lowering cholesterol as statin drugs.   [LifeScript]

Whey Protein
Whey is a milk-based protein, although it only accounts for 20% of the total protein found in milk. One of the nutritional advantages to whey protein is that it's low in fat and has certain key amino acids, called branched-chain amino acids (leucine, valine and isoleucine) that may help delay fatigue during endurance exercise, like any other non-plant protein. This is why whey protein has been traditionally a staple fitness supplement for those lifting weights.  [LifeScript]

Glucosamine
By providing relief from the pain and discomfort of arthritis, as well as working to strengthen joints and rebuild cartilage, glucosamine is a promising supplement in the fight against arthritis. Glucosamine is a simple molecule that the body uses to create more complex molecules that are used to build cartilage. Although the body does produce a small amount of glucosamine, which is found concentrated in the joints and connective tissue, research indicates that supplemental doses of glucosamine are more effective than the amount produced by the body. In fact, one study of supplemental glucosamine, in the form of glucosamine sulfate, resulted in a 50% rate of success for participants, especially those suffering from osteoarthritis, by relieving pain, stiffness, inflammation, and by increasing range of motion. However, glucosamine has been found to be useful only for those suffering from mild to moderate arthritis, not more severe cases of the disease.  [LifeScript]
   Long-term use of glucosamine can provide longer-lasting benefits, although it can take up to eight weeks to experience relief for painful joints.   As an important constituent of cartilage, glucosamine can be used to prevent cartilage damage by working to build and strengthen new cartilage. This is especially useful for those suffering from age-related degenerative joint diseases. Glucosamine is also used to speed the healing of joint injuries, such as with an ankle sprain. A much less commonly known use of glucosamine is for gastrointestinal health. Studies have shown that glucosamine in the form of N-acetyl-glucosamine can actually improve the status of the GI tract lining, which can really benefit those suffering from Irritable Bowel Syndrome.  [LifeScript]
   Glucosamine is rarely found in the foods we eat, which leaves only supplementation to increase daily intake to see positive results. There is no DRI for glucosamine, because it is not an essential nutrient, but therapeutic doses of the nutrient are generally given at about 1,500 mg per day. For joint health, glucosamine sulfate is the preferred form of the supplement, providing a 90-98% absorption rate through the intestinal barrier. N-acetyl-glucosamine (NAG) is preferred for intestinal health.  Glucosamine is usually taken along with other cartilage-building compounds, such as Chondroitin, niacinamide, or S-adenosylmethionine (SAM-e).  [LifeScript]

Glucosamine complex
A potent supplement for joints, the glucosamine complex contains the following 3 complementary ingredients:

  -glucosamine (sulfate):  keeps collagen supple
  -chondroitin (sulfate): lubrication for joints
  -MSM(MethylSulfonylMethane):  organic source of sulphur, for cartilage formation
   Dosage:  usual combo contains 1500/1200/1500 mg each, per "serving" of 3 tablets daily; I only take 1 tablet per day.  Experiment on 1-3 tablets per day.  Caveat:  effects are not noticed for 2-4 weeks.  Long-term maintenance is recommended.  I substitute selenium for the glucosamine complex on alternate days (MWF Se, Tu-Th-Sa-Su glucosamine).  [Dr Jeff]

Beta glucan
Dr. Sinatra recommends WGP beta glucan. What makes it so unique is that it's what's known as a modulator—meaning it's not an immune stimulator, so it gets your immune system ready, without overdoing it. In other words, WGP beta glucan actually primes your immune system to be strong and more resilient every day. [Dr Sinatra]

L-Glutathione
Glutathione (pronounced “gloo-tah-thi-on”) was discovered in 1888, but it wasn’t until the 1920s and 1930s that it received much attention. During that time it was discovered that there was a strong relationship between glutathione and aging of the lens of the eye. Since that time, we’ve learned that maintaining low levels of glutathione is directly linked to cataracts, macular degeneration and a long list of other diseases.
   Glutathione is a tripeptide. (A peptide is a compound that breaks down into two or more amino acids.) Glutathione is composed of three amino acids, namely glycine, glutamic acid and cysteine.  Glutathione is present in every cell of your body and essential for life itself.  Arguably your body's most important antioxidant, it strengthens your body's immune response and detoxification power.
   The major functions of glutathione are:
   1) regulating protein and DNA biosynthesis and cell growth;
   2) maintaining the strength and integrity of cell membranes;
   3) enhancing the functions of the immune system by increasing the production of disease-fighting blood cells called lymphocytes;
   4) detoxifying external compounds like environmental pollutants and drugs;
   5) acting as an extremely powerful antioxidant, protecting cells against free radical damage.
Low glutathione levels have been linked to a wide variety of ailments, including accelerated aging, cancer, and cardiovascular disease.  Cruciferous vegetables are the richest source.
[Dr Williams]

N-Acetyl Cysteine (NAC)
A reducing agent and antioxidant for bronchitis, chronic pulmonary obstruction, diabetes, some cancers, immune disorders, age-related memory loss.
   The amino acid N-acetyl Cysteine is a precursor of glutathione. In other words, NAC is metabolized or converted by the body into glutathione.  [Dr Williams]

L-Arginine
An amino acid called L-arginine, combined with and oxygen, forms nitric oxide (NO3).  Nitric oxide is found in the lining of blood vessels where its role is to signal the surrounding muscles to relax, thereby allowing for increased blood flow, which in turn enhances sexual function in men.  [Dr Sinatra]

OTHERS
AHCC
Active Hexose Correlated Compound (AHCC), a mushroom extract, has been shown to have powerful stimulating effects on the immune system.  Studies have shown that AHCC can be a very powerful tool in the treatment of many types of cancers including leukemia and those of the breast, ovary, cervix, prostate, and liver.  Studies have found that AHCC has the ability to increase natural killer cell activity through several mechanisms:
  1. AHCC increases the number of explosive granules in NK cells. The more granules or “ammunition” NK cells have, the more cancer cells and other pathogen-infected cells they destroy.
  2. Oral ingestion of AHCC increases levels of interferon, a potent compound produced by the body that has been shown to inhibit the replication of viruses and increase NK cell activity.
  3. AHCC increases the formation of tumor necrosis factors (TNFs), which are a group of proteins that help destroy cancer cells.
  4. In addition to increasing NK activity as much as 300 % (or even higher), AHCC also increases the activity of other key immune cells, like T-cells (200 percent) and B-cells (250 percent). 
[Dr Williams]

Alcohols
-----------
Octacosanol
A complex fatty acid, octacosanol is a plant compound that may help stabilize your cholesterol levels.  Also touted for its role in facilitating energy-production within the muscle cells, octacosanol is being studied for its potential to support muscle endurance and increase metabolism.
   Octacosanol is a long-chain fatty alcohol that is similar to cholesterol in structure. This compound is found in the waxy film that covers the leaves and fruits of plants. Octacosanol is the primary chemical compound of a group of plant compounds called policosanols. Policosanols have been studied for their effects on stabilizing cholesterol levels, as well as improving energy production.
   Octacosanol helps to improve cholesterol levels in the body by helping to decrease levels of LDL (bad) cholesterol and unhealthy triglycerides, increasing HDL (good) cholesterol, and by reducing platelet aggregation, which leads to blocked vessels. In fact, octacosanol has been shown to hold its own against other statin drugs that are commonly prescribed to normalize cholesterol levels, including pravastatin, lovastatin, and acipimox, all without any side effects.
   Octacosanol has also been studied for its effects on facilitating energy production in the body. These studies have shown that octacosanol is taken up by the muscles and then translated into a fuel source for these tissues. This extra source of energy promotes increased endurance and prolonged exercise, which optimistically may result in speedier muscle building and increased metabolism. However, these claims are still being studied for accuracy.

Phytosterols
-----------
Beta-sitosterol
Beta-sitosterol is a main ingredient in the common prostate treatment herbs saw palmetto and Pygeum, and is explicitly used for prostate health. Beta-sitosterol also contains 4 polysaccharides that help cell communication (the same benefit attributed to dietary aloe) and thus aid immune system response.  [Dr Jeff]
   "Beta-sitosterol is one of several phytosterols (plant sterols) with chemical structures similar to that of cholesterol. Sitosterols are white, waxy powders with a characteristic odor. They are hydrophobic and soluble in alcohols.  It is widely distributed in the plant kingdom and found in black cumin seed, Nigella Sativa, pecans, Serenoa repens (saw palmetto), avocados, Curcurbita pepo (pumpkin seed), Pygeum africanum, cashew fruit, rice bran, wheat germ, corn oils, soybeans, sea-buckthorn wolfberries and Wrightia tinctoria."
   "Alone and in combination with similar phytosterols, Beta-sitosterol reduces blood levels of cholesterol, and is sometimes used in treating hypercholesterolemia. Beta-Sitosterol inhibits cholesterol absorption in the intestine.[2] When the sterol is absorbed in the intestine, it is transported by lipoproteins and incorporated into the cellular membrane.[3] Phytosterols and phytostanols both inhibit the uptake of dietary and biliary cholesterol, decreasing the levels of LDL and serum total cholesterol. Because the structure of Beta-sitosterol is very similar to cholesterol, Beta-sitosterol takes the place of dietary and biliary cholesterol in micelles produced in the intestinal lumen.[4] This causes less cholesterol to be absorbed."
   "One small study shows a positive effect on male hair loss in combination with Saw palmetto.  In Europe, Beta-sitosterol plays a major role in treatment of herbal therapy of benign prostatic hypertrophy (BPH).  It is also used in Europe for the treatment of prostatic carcinoma[6] and breast cancer,[7] although the benefits are still being evaluated in the US."
   "While plant sterols are beneficial, phytosterolemia, a rare autosomal recessive genetic disorder, can occur due to over-absorption of phytosterols.[8] Phytosterols accumulate and are over-absorbed in tissue, which causes premature coronary artery disease and tendon xanthoma.
[Wikipaedia]

COOKING & VITAMINS
=================
Vitamins and minerals are pretty fickle when it comes to certain cooking methods. In fact, cooking methods that utilize high cooking temperatures, lengthy cooking times and water are your foods worst enemies. Boiling vegetables, for example, leaches essential water-soluble nutrients out into the water, which is most always discarded rather than being used. Nutrients can also be lost in the water vapor that rises off of a pot of boiling food. Keeping the nutrition in your food is absolutely vital to getting that nutrition into your body where it really needs to go.
   The best methods of cooking, in order of favorable to not-so-favorable are: microwaving, pressure cooking, and stir-frying, blanching, searing and steaming. All of these methods use little or no water, and shorter cooking times, especially the microwaving method. Remember, the more water you use and the longer a food is cooked, the more the nutrients will be lost. But, if you’re going to boil your food -- save and eat the enriched water in soups, sauces/gravies.  Finally, keep the lid on it!  Since nutrients can be lost during evaporation, keeping the lid on tight will help the nutrients to fall back into the water.   [LifeScript]

HERBS
======
MAJOR HERBS

Astragalus
Astragalus (Chinese name is huang qi) boosts the immune system against viral infections like cold and flu, and even bacterial and fungal, and can help prevent cancer.  It increases the body's production of T-cells, macrophages and NK (natural killer) cells.  It can be taken without any side effects. [Bottom Line Health]

Aloe
(long available from Manntech)
  a. It’s packed with approximately 200 life-sustaining natural compounds, including enzymes, amino acids, lignans, sterols, saponins, vitamins, and more. 
  b. It contains many skin-friendly antioxidants. They protect the critical fatty acids that make your skin supple. And they and help you grow perfectly healthy new skin cells.
  c. It calms and soothes your grouchy gut, in much the same way that topical aloe gels help to heal burns. Researchers believe this is because aloe cools inflammation deep inside you, all along your intestinal tract.  It contains molecules called natural polysaccharides.  These amazing plant compounds activate your large white blood cells to boost your immune system.  [Dr Whitaker]

Bromelain 
An enzyme derived from the pineapple plant, used primarily as a digestive aid. It is an immune system modulator that may decrease the effects of respiratory infections due to colds. Bromelain may also reduce the incidence of some forms of diarrhea. [LifeScript]
   Bromelain is an anti-inflammatory, and a protein-digesting enzyme that can thin mucus.

Bilberry (c.f. blueberries)
You need a whopping 320 milligrams of the nutrient bilberry to protect and strengthen your whole eye. [Dr. Julian Whitaker]

Chamomile
Chamomile is a natural anti-inflammatory, anti-spasmodic, and anti-bacterial herb.
   Made from the flowering tops of the Matricaria recutita, chamomile is an effective remedy for a number of various ailments. In fact, chamomile is perhaps the world's most soothing herb, helping to relieve anxiety and insomnia. Chamomile is also often used internally to treat digestive disorders, bowel inflammation, heartburn and even menstrual cramps. Externally it can be used to treat skin disorders, sunburns, eye inflammation and bacterial infections.
   1. Natural anti-inflammatory: Chamomile soothes inflammation both inside and outside of the body. On the inside of the body, Inflammation is the cause of many gastrointestinal complaints, such as heartburn, diverticular disorders, and inflammatory bowel disease. It acts to sooth the smooth muscles lining the digestive tract, relieving irritable symptoms. Outside the body, chamomile is used to treat mild burns, including sunburn, rashes, sores and even eye inflammation.
   2. Natural Anti-spasmodic: This property of chamomile is responsible for the muscle and nerve-relaxing powers of the herb. It is used commonly to treat anxiety disorders and insomnia, as well as muscle pain associated with menstrual cramps and muscle strains. Certain active compounds in chamomile work similar to anti-anxiety medications, which promote relaxation in the brain and nervous system.
   3. Natural Anti-bacterial: Chamomile fights bacterial infections by destroying the very bacteria that cause them. One of chamomile's active ingredients, Azulene, directly fights staphylococcus and streptococcus infections. By destroying the bacteria that cause infections, chamomile helps to speed up recovery time.
   Chamomile can be used in the form of tea, pills, tinctures or creams. Chamomile tea can be used at bed-time as a relaxant to combat insomnia and promote restful sleep. Pills and tinctures should contain at least 1% Apigenin, one of chamomiles most beneficial active compounds. When buying external creams, be sure to look for at least 3% chamomile.
   Chamomile is generally regarded as safe with little or no side effects. However, those taking more than the recommended doses reported nausea accompanied by vomiting. Also, those who are allergic to chamomile should not take the herb.  [LifeScript]

Dong Quai
Blooming clusters of white flowers, this herb is found growing wild in Asia where it is used as a remedy for female reproductive issues. Angelica sinensis can grow up to a height of eight feet and is also known by the names dang gui, tang kuie, and Chinese angelica. Tonics made from Dong Quai are traditionally used daily by women in China and Japan, along with other complimentary herbs, for female health issues.  [LifeScript]
   A natural herb used for centuries in traditional Chinese medicine, the possible benefits of Dong Quai should appeal especially to women. Dong Quai may help alleviate the pain of menstrual cramps, as well as lesson the severity of so-called "hot flashes." In fact, new medical research is showing that Dong Quai may even provide protection against breast cancer.  [LifeScript]
   It is believed that Dong Quai contains phytoestrogens, which are estrogen-like compounds found in plants. These phytoestrogens supply a weak form of estrogen to the body, which takes the place of the more potent natural form of estrogen that is produced by the female body. This replacement of a weak form of estrogen may alleviate hot flashes, as well as lower the risk of breast cancer, which is related to excessive estrogen levels in the body.  Experts also believe that the large amount of natural coumarins in Dong Quai are responsible for improving menstrual problems. Coumarins dilate blood vessels, increasing the amount of blood that can be supplied to organs, including the uterus, thus helping to regulate menstrual bleeding. Coumarins also work naturally to reduce inflammation and to stop muscle spasms, which may help to reduce painful menstrual cramps.  [LifeScript]
   Dong Quai is available both in pill and liquid forms. The FDA does not regulate herbal dosages, so there is no RDA for this supplement. It is suggested that if you are interested in taking therapeutic doses of Dong Quai (more than 600mg daily), you should consult with a qualified Chinese herbalist.  [LifeScript]
   Although Dong Quai is believed to be nontoxic, some people may experience an allergic reaction to the herb. Certain compounds in Dong Quai can cause increased sensitivity to the sun. Since Dong Quai contains coumarins, those taking prescription blood thinners or anticoagulants should not take this herb unless otherwise advised by a physician. Also, Dong Quai may act as a mild laxative.  Since Dong Quai increases blood flow to the uterus, women who already regularly experience heavy menstrual bleeding are advised not to take the herb. As always, if you are pregnant, breastfeeding, taking prescription medications or are under the supervision of a doctor, never try any new herb or supplement without first consulting with your physician.   [LifeScript]

Echinacea/Goldenseal
Echinacea acts like a vaccine for colds and flu, by causing the immune system to react to it as if it were a danger -- which it is if taken for too long.  For most people, moderate doses of liquid form (1/2 of a dropper) 2-3 times a day for 2-3 days is recommended -- at the very first symptoms of anything.  (Liquid forms of herbs have much higher absorption than solid tablets or capsules, as they can be absorbed in the mouth.)  However, this is highly idiosyncratic, requiring individual experimentation.  People in the same family probably have the same reaction and tolerances.  Echinacea is best taken in combination with Goldenseal.  [Dr Jeff]
   An herb derived from a wild flower similar to the daisy. Studies suggest that Echinacea stimulates the immune system and is thought to lessen the incidence and duration of colds. It may help to prevent and ease the symptoms of colds.  [LifeScript]

Epimedium
Epimedium grandiforum, also known as "horny goat weed," is a hardy Asian herb that allegedly earned it name when a Chinese goat herder noticed his flock eating it then mating enthusiastically. True to form, it boosts libido by increasing the body’s production of “feel-good” hormones like epinephrine, serotonin and dopamine. [RealAge]
   Epimedium's active chemical is "icariin".  [Dr Jeff]


Feverfew
(cf. Leukemia)
Combats headaches.

Fenugreek
Research since 1939 shows it controls blood sugar, and it has been used in India, Africa and the Middle East to treat Diabetes.  But, requires large amounts of this bad-tasting herb.  Better to use extracts of the active ingredients.
   Fenugreek is an herbal expectorant.  It may also:  lower triglycerides and cholesterol; relieve indigestion; aid in weight loss. Also claimed to increase testosterone levels. [Dr Jeff]

Garlic
Smelly herbs such as garlic are high in the antioxidant minerals sulphur (S) and/or its cousin selenium (Se) -- giving rise to the odor.  The stronger the odor, the higher the concentrations.  (Cf. sulphur and selenium.)   There have been concerted efforts to enhance the uptake of selenium in garlic crops.  Garlic's other active ingredient is allicin. However, it is likely that most of garlic's many health benefits derive from its S/Se minerals.[Dr Jeff]
   Garlic may lower cholesterol and blood pressure, prevent hardening of the arteries, boost immune system, and fend off heart disease and cancer.  Garlic has impressive antiviral and antibacterial abilities (in the lab).  [LA Times]
   The sulfur compounds in garlic and onions, called allyl sulfides, are thought to help detoxify some carcinogenic compounds. They have been shown to trigger enzymes that may act to excrete carcinogens from the body. Food sources include onions, garlic, chives and scallions (green onions).  [LifeScript]
   Arthritis-fighting Allium:  A study showed eating lots of allium herbs correlated with less arthritis in the hip. And in a separate lab analysis, researchers also found that diallyl disulphide -- a substance found in the allium family -- appeared to help inhibit enzymes that can cause damage to joint-protective cartilage.  Garlic and onions are probably the widest known allium produce. But there are also leeks, shallots, scallions, and chives.  [RealAge]

   A form of high blood pressure than can cripple the function of the arteries that supply blood to the lungs, pulmonary hypertension, has been the subject of intense medical investigation for some years. Now, researchers are able to report a breakthrough in the treatment of pulmonary hypertension from a most common source: garlic. A study out of the University of Alabama finds that allicin, the active ingredient in garlic, can help relax and prevent damage to constricted blood vessels. Though researchers also tested the effects of allicin-rich garlic on other forms of hypertension, they found few significant benefits, noting that the blood vessels of the lungs appear to be especially responsive to allicin's benefits. Researchers hope that future studies will help uncover why garlic benefits some high blood pressures and not others.  [LifeScript]
   Over 1,000 published studies have investigated the properties of garlic. And today in the U.S., garlic ranks among the top five best selling herbs. A component in garlic called allicin is thought to be responsible for many of the reported health benefits. Allicin is created in raw garlic when it is crushed or chewed.  In fact, it's estimated that a single clove of fresh garlic makes about 4,000 to 12,000 micrograms of allicin. Freshness counts so make sure you use fresh garlic and supplements made with optimum ingredients. Experts have recommended eating one clove of garlic a day for various health benefits.  Garlic, which is a cousin to chives, leeks, onions and shallots, has shown promise in heart disease management. Although drugs give larger reductions in blood cholesterol levels, garlic has shown a 4% to 6% cholesterol reduction in some studies. The research results on garlic vary depending on the types of garlic studied, such as raw garlic, powdered garlic, aged garlic extract and garlic oil.  [LifeScript]
   A compound in garlic called ajoene has been shown to slow down blood clotting, which protects against heart attack and stroke.
However, it's not known how much garlic is needed to reduce cancer risk. The research has shown that those who ate the most garlic had only two-thirds the risk of colon cancer and half the risk of stomach cancer of those people who ate little or no garlic.  Finally, you need to realize that garlic is a blood thinner so should not be used by anyone 2 weeks before surgery to reduce the risk of postoperative bleeding.  [LifeScript]

Ginger
Ginger has long been known to relieve nausea and improve stomach health, and it is eaten to reduce motion sickness.  [Dr Jeff]
   Ginger has been used in ancient India, China, Greece and Rome, both as a culinary and medicinal spice. Pills, hot teas, and crystallized ginger candies are used to deliver a ginger-packed punch that can alleviate nausea, dizziness, inflammation, muscle aches, allergy symptoms and even flatulence.  Ginger is closely related to two other spices, turmeric and marjoram.  [LifeScript]
  Ginger has anti-inflammation properties for joints, and may have anticancer powers, too; and ginger is a well-known nausea reliever.  [RealAge]
   Ginger is not only gaining popularity as a delicious recipe ingredient, but also as a widely-used health supplement known for its digestive system benefits. Onto that list of benefits, doctors are now adding relief from morning sickness. Although ginger has long been known to relieve nausea and improve stomach health, the new study reported in the journal Obstetrics & Gynecology was the first to conclude that ginger was safe and effective for pregnant women as well as the general population. According to the study, pregnant women who took one 350 milligram capsule of ginger each day experienced as much improvement in morning sickness symptoms as women who took a more commonly used vitamin B6 supplement. Pregnant women should consult with their physician on the most appropriate nausea relief aid for their symptoms.  [LifeScript]

Gingko Biloba
Gingko biloba is touted for enhancing short-term memory, probably via increasing blood flow in sensitive areas of the brain.  Gingko is also considered a blood thinner, and as such, must be used with caution when taking other herbs or drugs such as aspirin or other blood thinners; but may also increase blood-based presentation and utilization of other chemicals.  [Dr Jeff]
   Gingko biloba's active chemicals include flavone glycosides, and terpene lactones. [Dr Jeff]

Ginseng
Ginseng is an ancient Chinese/Korean herb used to elevate energy levels and the immune system.  [Dr Jeff]
   Drink ginseng tea to help boost your immune system this winter. In a study, people who consumed a certain kind of ginseng daily experienced fewer colds through the winter months. [RealAge]

Hawthorn Berries
Hawthorn is a tall-growing shrub that bears white flowers, red berries and large vicious thorns – those of which are rumored to have been used to weave the crown of thorns that Christ wore at the crucifixion. This belief associated hawthorn use with bad luck, but luckily not everyone believed the myth. The ancient Greeks and Native Americans were known to have used hawthorn to treat heart disorders. However, popular use of hawthorn wasn’t established until after the death of the formula-protecting Irish physician in the late 19th century.  [LifeScript]
   Hawthorn’s cardio-protective benefits work in 3 ways: 
(1) Dilates blood vessels to improve blood flow and lower blood pressure 
(2) Deters certain enzymes that can deteriorate heart muscles, thus correcting irregular heartbeat 
(3) Prevents plaque buildup in the coronary arteries by working as an antioxidant  [LifeScript]
   These three effects are especially important to those suffering from mild hypertension, angina, cardiac arrhythmia, and congestive heart failure. Some heart medications, such as digitalis, may increase the possibility of irregular heart beat even though they work positively to increase the power of the heart.  By preventing irregular heartbeat as well as increasing the heart’s pumping power, Hawthorn provides an alternative way to treat heart disease.  Besides being an amazing heart-remedy, the hawthorn herb is also used to treat insomnia with its power to calm. It’s also very beneficial to those suffering from arthritis, as it works to preserve connective tissue protein, otherwise known as collagen. [LifeScript]
   Hawthorn use is generally regarded as very safe, producing only mild side effects in those with already low blood pressure, such as nausea, sweating, fatigue, dizziness and fainting. Skin rash as an allergic reaction is also an uncommon side effect that may occur with Hawthorn herb use.  [LifeScript]
   Recommended dosage of Hawthorn is to take a 300-450 mg tablet every day for those with an existing heart condition. For preventative measures, taking 100-150 mg every day may put you at a lower risk for heart disease. Like many other supplements, Hawthorn may take up to three months to show any benefits, since it has to build up in the body’s system to show any positive effects.  [LifeScript]
   Hawthorn berry has acquired a reputation as an important tonic for the cardiovascular system, and with good reason. Its leaves, flowers, and berries contain a number of biologically active substances, including oligomeric proanthocyanidins, flavonoids, and catechins.  In animal research, this herb has been shown to increase blood flow to the heart, which is accomplished by decreasing the resistance in surrounding blood vessels so the heart pumps with more ease. For the relief of minor palpitations, try taking one 500 mg capsule two to three times a day.  [Dr Sinatra]

Horehound
Horehound is a smooth muscle relaxant that helps soothe coughs and loosen phlegm/reduce congestion.  It also aids heart rhythm and digestion; relieves pain; disinfects wounds.

Licorice Root
Licorice is an anti-allergenic and anti-inflammatory that soothes coughs, sinuses, bronchitis, laryngitis and hay fever.

Noni/Morinda
Morinda citrifolia, commonly known as great morinda, Indian mulberry, Nunaakai (Tamil Nadu, India) , Mengkudu (Malaysia), beach mulberry, Tahitian noni, cheese fruit[1] or noni (from Hawaiian) is a tree in the coffee family, Rubiaceae. Morinda citrifolia is native to Southeast Asia but has been extensively spread throughout the Indian subcontinent, Pacific islands, French Polynesia, Costa Rica, Puerto Rico and recently the Dominican Republic. Tahiti remains the most prominent growing location.
   The fruit is a multiple fruit that has a pungent odor when ripening, and is hence also known as cheese fruit or even vomit fruit. It is oval and reaches 4–7 centimetres (1.6–2.8 in) in size. At first green, the fruit turns yellow then almost white as it ripens. It contains many seeds.  Noni juice is similar in micronutrient content to a raw orange, esp. in its vitamin C content.  But, Noni fruit contains a number of phytochemicals, including lignans, oligo- and polysaccharides, flavonoids, iridoids, fatty acids, scopoletin, catechin, beta-sitosterol, damnacanthal, and alkaloids -- which must produce the highly claimed health benefits.  Noni seed oil is abundant in linoleic acid -- beneficial when applied topically on skin, e.g., anti-inflammation, acne reduction, moisture retention.  [Wiki and Dr Jeff]
   Various parts are used to contain fever and as a tonic (Chinese, Japan, Hawaii); leaves, flowers, fruit, bark to treat eye problems, skin wounds and abscesses, gum and throat problems, respiratory ailments, constipation, fever (Pacific Islands, Hawaii); to treat stomach pains and after delivery (Marshall Islands). Heated leaves applied to the chest relieve coughs, nausea, colic (Malaysia); juice of the leaves is taken for arthritis (Philippines). The fruit is taken for lumbago, asthma and dysentery (Indochina); pounded unripe fruit is mixed with salt and applied to cuts and broken bones; ripe fruit is used to draw out pus from an infected boil (Hawaii); juices of over-ripe fruits are taken to regulate menstrual flow, ease urinary problems (Malay); fruits used to make a shampoo (Malay, Hawaii) and to treat head lice (Hawaii). Other exotic diseases treated with the plant include diabetes (widespread) and venereal diseases. [www.naturia.per.sg]
   One study showed he antioxidant activity of Noni was compared to the effects of vitamin C, grape seed powder (GSP), and pycnogenol (PYC), and results suggest prevention of carcinogen-DNA adduct formation and its antioxidant activity may contribute to cancer prevention. [UIC College of Med, IL]

Peppermint
Altoids peppermints cure all minor stomach ailments, from indigestion to aches, nausea, gas, etc.  Better than antacids or Alka-Seltzer.  For more severe ailments, such as stomach flu or diarrhea, maybe as good as Pepto Bismal -- without the constipating side effects.  [Dr Jeff]
   According to a surprising new study, smelling pleasant scents such as peppermint can improve drivers' alertness and reduce fatigue on long road trips, without the attendant side effects of a caffeine high. The study, conducted by researchers at West Virginia's Wheeling University, found that a strong whiff of peppermint or cinnamon scents led to lower anxiety and fatigue, and better overall driving performance, for adults who took to the road for prolonged periods of time. Drivers who took occasional whiffs of peppermint and cinnamon were also less likely to become frustrated and engage in "road rage" incidents.  [LifeScript]

Schizandra
Schizandra's clusters of bright red berries are the source of this woody vine's healing powers.  The dried berries contain vitamins, minerals and lignans -- plant chemicals that mimic estrogen.  A member of the magnolia family, schizandra is considered an adaptogen -- an agent that helps the body cope under stress.  In traditional Chinese medicine, schizandra berries are prescribed for sleeplessness, fatigue, diarrhea, excessive sweating, and cough.  Also recommended for stress, liver and kidney health, and managing chemotherapy.  Research in test tubes has shown efficacy against the ulcer causing bacterium H. pylori, improved endurance and memory, and protective of liver and brain tissue from toxics and radiation.   [LA Times]
   Dose:  100s of mg per day, in two daily doses; pills or liquid, but the berries themselves are best.  [LA Times]

St. John’s Wort 
St. John’s Wort has been researched for over a hundred years for its potential in treating mild to moderate depression.  (An interesting fact about the name of this herb that might have puzzled you before is that "Wort" is actually just an old English word for "plant.")  St. John’s Wort is a natural alternative to conventional antidepressants, with few to no side effects but with many potential drug interactions.  Prescription antidepressants and St. John’s Wort should not be mixed as they may interact badly with each other.  St. John’s Wort can render prescription birth control medications ineffective. Use of St. John’s Wort can also increase sensitivity to the sun, but this side effect is not usually a problem at recommended dosages. [LifeScript]
   Scientists believe that St. John’s Wort works by elevating levels of the chemical serotonin in the brain helping to boost mood and balance emotions. St. John’s Wort promotes a good night’s sleep, helping to reverse the fatigue and low energy levels that plague those suffering from depression. It has also been found to help with premenstrual syndrome (PMS), fibromyalgia and chronic pain, common side effects of depression. However, it is important to note that most studies have only researched the effectiveness of St. John’s Wort on only mild to moderate cases of depression.  [LifeScript]
   Some studies have measured the effect of St. John’s Wort in combating bacterial infections as well as viruses. However, supporting evidence is too preliminary to determine if St. John’s Wort can be used as an effective treatment.  [LifeScript]
   The recommended dosage of St. John’s Wort is 300mg three times per day containing 0.3% hypericin, which is one of the main active components of St. John’s Wort. A 450mg dose taken twice every day has also been found to be just as effective. Many supplements can cause stomach irritation, including St. John’s Wort, so make sure to take it at mealtime with plenty of food and water. St. John’s Wort can take 4-6 weeks to be effective, just as with prescription antidepressants. The herb must build up in your body before you can notice any improvements.  [LifeScript]

Yohimbe 
Derived from the bark of African evergreen trees, yohimbe has long been used in fertility celebrations. Like Viagra, yohimbe dilates blood vessels; it also helps increase the blood flow to your genitals and sharpens your senses – an aphrodisiac double whammy.  [RealAge]

MINOR HERBS
Anamu
Herbs grow wild in Colombian Andes.  May shrink cancerous tumors.  (Study at Javeriana University in Colombia.)

Artichoke leaves
Eat 3 times a day for weight loss.

Ashwagandha
This Indian herb offers solace when you’re stressed, burned out and exhausted. Its tranquilizing properties help you shrug off the cares of the day and get in a sultry state of mind. And it soothes tired, sore muscles so you can focus on other parts of your body!  [RealAge]

Balsamina leaves
Herbs grow wild in Colombian Andes.  Chew the leaves for diabetes.

Borrachero and Ruda
Herbs grow wild in Colombian Andes.  Boiled petals dumped in hot bath relieve pain of arthritis.

Enlish Ivy
A natural antispasmodic and expectorant for coughs, bronchial spasms, asthma; also may aid liver, spleen, gallbladder.

Gymnema Sylvestre
Fresh Gymnema herb contains something called “gymnemic acids” that can actually slow the transport of sugar into your bloodstream.  The most successful studies use a full 400 mg of Gymnema. [Dr Williams]

Lobelia (Lobelia inflata)
Lobelia's active ingredient is a nitrogen-containing compound called lobeline, which acts like nicotine in the body.  Can also be used to induce vomiting at high doses of 100s of mg, and can cause tremors and seizures -- limit to <30 mg per day.  May increase levels of dopamine in the brain (cf. Parkinson's disease).

Maca
Maca is a root herbal stimulant containing "Lepidium meyenii". [Dr Jeff]

Neem 
Neem is a multi-purpose healer that comes from a plant in India, called the neem tree (Azadirachta indica). The people of ancient India believed in neem’s magical powers, and over the years it’s been used to treat dozens of ailments. Even today, it’s widely used for its ability to moisturize the skin. The oils from this remarkable plant are high in fatty acids, which help soothe irritated skin, build collagen, maintain skin elasticity, and reduce the appearance of wrinkles.  [Dr Jeff]

Pleurisy Root
A natural antispasmodic, expectorant and tonic for mucus, inflammation, pain, rheumatism and muscle tension. [Dr Jeff]

Shatavari 
Commonly known as wild asparagus, this herb has been nicknamed “wife with 1,000 husbands.” Found in the jungles of India, shatavari is a moistening herb. Taking it over time will give you more lubrication, making lovemaking more comfortable. [RealAge]

Shilajit
A byproduct of coal, shilajit has been prized for centuries in India. Like shatavari, it’s a moistening herb and will not only benefit you below the belt, but all over your entire body, rejuvenating hair, skin and nails. It doubles as an anti-wrinkle and anti-aging treatment.  [RealAge]

Tribulus Terrestris
A fruit containing active chemicals "furostanol saponins".  An herbal stimulant. [Dr Jeff]

Viravira leaves
Herbs grow wild in Colombian Andes.  Chew leaves for prostate health, even cancer. [Dr Jeff]
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SPICES
-------
Peppers
Botanically, peppers belong to the colorful Capsicum family and they are split into two categories: sweet bell peppers and spicy chilies, such as jalapeños. The nutritional value will vary depending on color since peppers range from red, green, brown, purple and yellow.  All peppers provide fiber, potassium, folate and B-vitamins. In addition, all peppers are an excellent source of vitamin C, but red or yellow pepper pack three to four times the daily value of vitamin C. The reason that more red bell peppers are in demand is that they are loaded with phytochemicals, such as lycopene and beta-carotene. 
   Capsaicinoids are what make spicy peppers hot. This heat factor can stimulate secretions that help clear mucus from your stuffed up nose or congested lungs.  Caution should be used with these devilish chili peppers since it is the capsaicin-rich part of the plant that burns.  To squelch the fire, drink milk or eat yogurt, rice or bread.  [LifeScript]

Cinnamon
Cinnamon is one of the dark brown spices (also clove, nutmeg) that is high in nitrogen, which dilates blood vessels (and can thus also be a sexual stimulant). [Dr Jeff]
   Cinnamon packs an antioxidant wallop. It tested near the top when 20 spice extracts were recently analyzed for their antioxidant capacity. Cinnamon scored high marks for phenolics -- health-protective compounds credited with thwarting cell-damaging processes in the body. Bonus: Cinnamon phenols in particular may also help bring down blood sugar. [RealAge]
   Cinnamon and cloves provide powerful health benefits, like helping the body process blood glucose -- essential to avoiding diabetes.  [RealAge]
   Cinnamon contains MHCP (methylhydroxychalcone polymer) which mimics human insulin and helps a body's own insulin control blood sugar better.  [Dr Wright]

Clove
Cloves can be used for topical pain relief, and can be helpful against heartburn and cough.  Ingredient in cloves (eugenol) may alter DNA. [LA Times]
  Cloves can be an aphrodisiac (cf. Cinnamon).  [Dr Jeff]

Rosemary
In cell studies, rosemary extract has given both breast cancer and leukemia cells a real fight. And it's an herb that is chock-full of antioxidants. [RealAge]
   Rosemary contains compounds that may bring female hormone levels in to balance and thereby help PMS. [Dr Jeff]
   Cooking meats may create carcinogenic compounds, especially if the meat is cooked at a high heat. However, a recent study reveals rosemary may minimize those compounds. In the study, adding a bit of rosemary extract to hamburger patty mixtures before cooking helped reduce the formation of the harmful substances. [RealAge]

Turmeric/Curcumin (Curcuma longa)
Yellowish spice found in curry contains curcuminoids (a rhizome), which are potent natural anti-inflammatories.  As such, it is a good treatment for sore/swollen joints, muscles and other soft tissues. [Dr Jeff]
   Turmeric is an East Indian spice plant of the ginger family, with a tuberous, aromatic rhizome, which is powdered and used as a seasoning.  It is also a folk remedy as a gargle for sore throats.  Used to make curry; claimed to be very potent anti-inflammatory for brain and joints, and an antioxidant that slows cell death. [Dr Whitaker]
   The active component of turmeric, a yellow-colored curry spice, may help fight Alzheimer’s disease. The compound, called curcumin, is the pigment that lends turmeric its deep yellow color, and may also prevent the aggregation of beta-amyloid proteins that cause blockages in the brain and are a known marker of Alzheimer’s disease. These new findings, reported in the online Journal of Biological Chemistry, suggest not only that curcumin may treat Alzheimer’s, but that it may also be important in the prevention of the disease. Since the study was conducted only on mice, more studies are needed to determine the effect of the spice’s active compound on the human brain, as well as to determine an appropriate dose.  [LifeScript]

FOODS
======
Super Antioxidants
The concentration of antioxidants in foods varies mainly by color:  the deeper/darker, the more pigments -- and greater antioxidant strength.  Foods that are white or light colored, like a pear or potato, may still contain antioxidants, but in small amounts.
   All antioxidant rich foods, especially fruits and vegetables, have been tested for one type of antioxidant strength, and given a standardized antioxidant activity, "ORAC" (Oxygen Radical Absorbance Capacity) rating.
   
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Non Fruits
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Ecklonia cava
This rare extract from brown seaweed of the North Pacific has a branded name of Seanol®.  It is claimed to have 100x the antioxidant power of vitamin E (claimed ORAC rating of 836,800).  Also claimed to lower LDL cholesterol and raise good HDL, plus surprising benefits in mental focus, joint comfort, and stamina. [Dr Williams]
   Promotes overall cardiovascular health; enhances circulation and blood flow to the brain and body; 
promotes normal cholesterol levels and increases protective HDL cholesterol; boosts mental energy and keeps you alert; improves joint function comfort; provides powerful antioxidant protection to your entire body. [Dr Sinatra]

Super Fruits
--------
There are numerous exotic "super fruits", so called due to super antioxidant power.  There are many thousands of plant-based antioxidants, and these phytochemicals appear in various combinations. Blueberries, red wine and acai, for example, are high in anthocyanins; tea has lots of polyphenols/catechins; mangosteens are rich in xanthones; chocolate contains flavonoids (and nitrogen).
   All berries contain types of "flavonoids" called "anthocyanins" and "proanthocyanidins".  The most powerful antioxidants of all of these are called "oligomeric proanthocyanidins" (OPC) (rated at 20x vitamin C and 50x vitamin E).
   Here is a list of the most popular or highly acclaimed "super fruits" (mostly berries), in order of ORAC rating [ORAC units per gram]:
Acai [1,027], Resveratrol [791], Maqui [750 (400 juice)], Seabuckthorn [700], Mangosteen [576], Wolfberry/Goji [253], Aronia/Chokeberry [161].
   Next is a comparison list of the most potent common berries/fruits:  Black Raspberry [160], Elderberry [147], Blueberry (wild) [96], Cranberry [91], Currant-Black [80], Blackberry [53], Red Raspberry [49], Cherry [37], Strawberry [36], Currant-red [34], Fig [34], Gooseberry [33], Grape (juice) [24], Pomegranate (juice) [23]. [Dr Jeff]
--
Acai Berries [1,027 ORAC units per gram]
From the Brazilian Amazon rainforest.  Powerful antioxidant containing anthocyanins:  highest ORAC rating of any fruit. Believed to help manage weight loss, and cholesterol.  [Dr Jeff]

Aronia/Chokeberries [161 ORAC units per gram]
There are 3 different fruit colors -- red, black and purple -- each a different species of the genus "Aronia".  The black fruit has the most dense pigments, and hence antioxidants.  The purple fruit is believed to have been originated as a red-black hybrid.  The various fruits have an "astringent" or bitter taste, and are not readily edible raw.  They are more commonly consumed as a juice, tea, jam, etc. They are consumed solely for their high antioxidant content including anthocyanins (1480 mg per 100 g) and proanthocyanidins (664 mg per 100 g).

Gooseberry (Indian Amla) [33 ORAC units per gram]
Contains hydrolysable tannins.  Improves blood flow, cholesterol levels, sugar levels, and boosts immune system.  Powerful antioxidant. [Nature City]
   Amla, also known as the Indian Gooseberry, belongs to the Euphorbiaceae family. This tree, sacred in India for its richness in vitamin C and ellagic acid, is a well-known potent antioxidant.  Three clinical studies found that it raised levels of HDL cholesterol, and lowered triglyceride and CRP levels. [Dr Williams]
 
Mangosteen [576 ORAC units per gram]
Mangosteens are native to Indonesia.  They are rich in "xanthones", which are claimed to:  unclog arteries and lower blood pressure; improves brain circulation/fights memory loss; fortifies the immune system; and anti-viral, antibiotic and anti-inflammatory (acts as a COX-1/2 inhibitor).  [Dr Jeff]

Maqui Berry [750 ORAC units per gram]
From Patagonia region of So. Chile.  Powerful antioxidant containing polyphenols and anthocyanins; and an anti-inflammatory. [Nature City]

Noni
South Pacific islands of Tahiti, Samoa, Fiji, et al. are the source of Noni berries. [Dr Jeff]

Resveratrol [790 ORAC units per gram]
Concentrated antioxidant found in red grape seeds and skins (and wine). [Dr Jeff]

Seabuckthorn Berry (Hippophae rhamnoides) [700 ORAC units per gram]
Rich source of vitamins C (50x oranges), E, K, B complex, potassium, 18 amino acids, beta carotene, lycopene, omega-3/6/7 fats, and phytosterols. Powerful antioxidant. [Nature City]

Wolfberry/Goji Berries [253 ORAC units per gram]
Wolfberries/ Goji Berries are native to the Himalayas, and the berries look like large cranberries.  They are claimed to:  aid vision/fight eye disease; improve sexual function; fortify the immune system; improve circulation; promotes longevity.     They are called the "most nutritionally dense food", and contain carotenoids, 18 amino acids, 21 trace minerals, 6 essential fatty acids, and vitamins B1, B2, B6, E and C (500x oranges).  [Dr Jeff]

Yumberry
Yumberries are native to China (Yangtze River), and are rich in "OPC".  Claimed to repair and renew DNA, thus helping to:  defend against degenrative diseases and aging; aid memory; remove arterial plaque; flush cellular toxins; mend skin; protect eyes; reduce blood pressure.  [Dr Jeff]
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Ordinary Fruits[253 ORAC units per gram][253 ORAC units per gram][253 ORAC units per gram][253 ORAC units per gram][253 ORAC units per gram]
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Apples [40 ORAC units per gram]
The old adage, "An apple a day keeps the doctor away," may have some truth.  There are a number of substances in apples, such as dietary fiber and phytonutrients, that have been found in studies to lower blood cholesterol and improve bowel function. There has also been an association noted with a reduced risk of ischemic heart disease, stroke, prostate cancer, type 2 diabetes, and asthma. A study published in the Journal of Agricultural and Food Chemistry found that apples have a compound called quercetin that was effective in counteracting oxidation damage in brain cells of rats with Alzheimer's. Each medium apple will contain about 80 calories and five grams of dietary fiber, more than most cereals.  [LifeScript]
   Apples contain super-antioxidant compounds, including polyphenols and triterpenoids. Apples are also an excellent source of fiber, which promotes more regular bowel movements and helps remove toxins and waste material from the body. [Dr Williams]
   Apples enhance insulin sensitivity, according to Joseph Maroon, MD, author of The Longevity Factor.  They can also lower cholesterol and inhibit triglyceride absorption; stave off weight gain; reduce allergies by blocking histamine; protect your colon; prevent bone loss.  [RealAge]
   In a lab study, apple pectin increased levels of butyrate, a fatty acid that not only keeps colon tissue healthy but also slows the production of a cancer-causing substance. Apple juice extracts amped up butyrate as well.  [RealAge]
   Researchers recently assessed the antioxidant capacity of eight different apple varieties and found Red Delicious apples to be highest in two powerful flavonoids, epicatechin and procyanidin. These flavonoids are especially abundant in apple peels, so wash them well and eat the skins.  [RealAge]
   Recently, researchers at the University of California, Davis reported that apples and apple juice may help protect arteries from harmful plaque build-up. In the study, adults who added two apples, or 12 ounces of 100% apple juice to their daily diet, showed a significant slowing of the cholesterol oxidation process that leads to plaque build-up, thereby giving the body more time to rid itself of cholesterol before it can cause harm. The average U.S. consumer eats about 19 pounds of fresh apples a year or about one apple per week.  [LifeScript]
   Whole apples may have certain advantages over apple juice. Research suggests apples with the peels help inhibit LDL oxidation more consistently than juice does. Minimizing LDL oxidation may help deter the development of arterial plaques.  [RealAge]
   Apples provide your body with quercetin, a flavonoid antioxidant and anti-cancer (esp. esophageal, lung) agent that protects cells against wear and tear that can contribute to chronic conditions such as heart disease and cancer. Just don't peel them; most of the quercetin found in apples is in the skin, so it's best to wash the fruits well and eat them whole.  [RealAge]
   Eating a couple of apples per week could reduce the risk of developing asthma and improve overall lung function, new research has revealed. Apples contain a variety of health-promoting phytochemicals, including quercetin, which may be the reason for the lung-boosting benefits.  [RealAge]

Grapes [11/24 ORAC units per gram, green/red]
Antioxidant compounds in grapes may help reduce cholesterol levels and other blood fats, a new study reported. The chemical cousins pterostilbene and resveratrol, phenolic compounds found primarily in grape skins, appear to have cancer-fighting and anti-inflammatory properties as well.  In a study of mice, pterostilbene and resveratrol had an antioxidant-like knack for knocking out breast cancer cell processes.
   But we already know that the resveratrol in grapes has heart-protective properties, regardless of its effect on cancer. And grapes have lots of other good things going for them -- like {pro-]anthocyanins, which attack disease-fostering inflammation, and vitamin C.  [RealAge]
   Resveratrol is a powerful antioxidant found naturally red grapes. [Dr Sinatra]
   Resveratrol is found in grape skins (thus in red wine), but there's actually a much richer source found in the grape vines.  Preliminary research suggests that resveratrol may support the vascular walls and promote cardiovascular health. Recent research on resveratrol has led to a highly-concentrated, natural form called Resveravine. It's a unique form of resveratrol extracted directly from grape vines. Grape vines produce a resveratrol concentration that's 50 times greater than red wine.  [Dr Williams]
   Resveratrol helps protect the heart and arteries from free-radical damage. It also helps block the oxidation of cholesterol in your arteries, and promotes healthy blood pressure. Animal studies suggest it does so by relaxing and expanding blood vessels. 
Supports brain function as we grow older. [Dr Whitaker]
   Grape juice increased study participants' levels of specialized T cells called "surveillance" cells, found mostly in the lungs, intestines, and gastrointestinal tract. [RealAge]

Raisins Plums [30 ORAC units per gram]
Phytochemicals in raisins appear to help fight cavities by inhibiting the growth of certain types of oral bacteria. Raisins also prevent the bacteria from sticking to teeth. [RealAge]

BERRIES
All berries have potent antioxidants and other plant nutrients ("phyto-nutrients") that are vital to development and health of plants -- and hence to humans.  Most of these beneficial ingredients are contained in the abundant seed populations of berries, and some more in their skins.  (Grape seeds also have this property.)  All berries contain a type of "flavonoid" called "(pro)anthocyanidins".  The most powerful antioxidants of all of these are called "oligomeric proanthocyanidins" (OPC).  [Dr Jeff]
   Raspberries and strawberries are loaded with ellagic acid, a cancer fighting chemical. [Live Health Club]
   Purple berries, such as red and black currants, gooseberries, elderberries, and chokeberries, may have as much as 50 percent more antioxidants than other more common berry varieties. Their purple hue is indicative of a high concentration of anthocyanidins, which are flavonoids with potent antioxidant qualities.  [RealAge]
   
Blackberries [59 ORAC units per gram]
Along with vitamins A, C, E, and beta carotene, blackberries contain boatloads of anthocyanidins, which give the fruit its dark hue and disease-fighting powers, plus folate, potassium, zinc, lutein, and vitamin K. [RealAge]

Blueberries (aka Huckleberries) [96/47 ORAC units per gram, wild/cultivated]
Blueberries and other berries of the same species are known for their antioxidant prowess, thanks to the fact that they're brimming with phenols. Some of the phenol compounds recently identified in different blueberry species include not only resveratrol but also piceatannol, a cancer-fighting phenol, and pterostilbene, a phenol credited with helping control blood sugar. Blueberries are loaded with fiber as well.  Studies link the berries to better brain function, lower cancer risk, and possibly even improved stroke outcomes. [RealAge]
   Research shows that polyphenols -- powerful plant-based substances that are abundant in tea, red wine, and blueberries -- have strong antioxidant and anti-inflammatory actions. Why does that matter to your brain? Because both oxidative stress and inflammation appear to play a part in Alzheimer's disease. [RealAge]
   A certain kind of blueberry leaf can actually help your body’s natural insulin get more sugar out of your blood and into your cells. [Dr Williams]

Cranberries [91/15 ORAC units per gram, whole/juice]
Cranberries were high on the list of best-for-your-heart foods in a review of 134 studies examining cardio-smart nutrition, because they contain quercetin, proanthocyanidins, and resveratrol -- all reduce vascular inflammation.  They also contain antioxidants, and can help cholesterol by raising HDL and lowering LDL. [RealAge]
   Cranberry actually has the ability to stop a Urinary Tract Infection (UTI) dead in its tracks.  First discovered in the 1920’s, eating cranberries actually makes the urine more acidic, converting the usual uric acid form of urine into Hippuric acid, a stronger acid. This form of acid was found to have a strong antibacterial effect on the urinary tract. The strong acid makes an inhospitable environment for bacteria by not allowing bacteria to stick to the walls of the urinary tract. Bacteria need a foothold to be able to replicate and when they do not find one, they are simply flushed out of the body.  Using cranberry also has another great effect on the urine: it acts as a deodorizer.  [LifeScript]
   Also, cranberry is a good source of vitamin C.  The medicinal properties of cranberries can be obtained both from the whole fruit and from cranberry extracts.  In the U.S., cranberries are cultivated primarily in two states: Washington and Massachusetts.  [LifeScript]

Raspberries [160/49 ORAC units per gram, black/red]
Resveratrol is a powerful antioxidant found naturally in raspberries. [Dr Sinatra]
   Raspberries and strawberries are loaded with ellagic acid, a cancer fighting chemical. [Live Health Club]

Elderberries [147 ORAC units per gram]

Marionberries
A hybrid of blackberry that originated in Marion County, OR, and is chiefly grown in Oregon and the northwest.

Strawberries [36 ORAC units per gram]
Strawberries are the only fruit with its seeds on the outside.  These seeds provide strong antioxidant support.  [Dr Jeff]

CITRUS
Oranges (and other citrus) [7 ORAC units per gram, juice]
Orange juice and other sources of citrus are high in limonoids, phytochemicals that studies suggest inhibit the growth of certain types of cancer cells. While research confirming the benefits of limonoids continues, go ahead and drink up; orange juice also is high in heart-healthy potassium, folate, and vitamin C.  It's not just the vitamin C in the juice that's beneficial; the less-touted carotenoid cryptoxanthin in OJ has been associated with a 15 percent to 31 percent reduced lung cancer risk.  [RealAge]

Grapefruit [16 ORAC units per gram]
Grapefruit has been shown to block certain enzymes involved in digestion or metabolism of various drugs and other ingested chemicals.  The cause for concern is that those ingested chemicals may build up in the body, damaging various organs, including the liver.  In the least, intended metabolism of drugs or other supplements may not occur at all, or at a reduced level.  Those on heart or blood pressure medication should avoid eating grapefruit or its juice. [Dr Jeff]
   Adding grapefruit to the menu may be a good way to boost your weight loss efforts. 
Participants in a recent study who added grapefruit to their daily menu lost approximately 3.5 pounds over the course of a 12-week period. More research is needed to confirm the connection, but scientists posit that the effect may be due to the fruit's ability to lower insulin levels and thus help the body to process energy more efficiently. [RealAge]

Tangerines [16 ORAC units per gram]
Lemons [12 ORAC units per gram, juice]
Limes [8 ORAC units per gram, juice]

STONE FRUITS
Apricots [32/11 ORAC units per gram, dried/raw]
The name “apricot” comes from the Latin word meaning “precious.”  Boosting 12 different varieties, of which the most popular are the Patterson, Castlebrite, Tilton and Blenheim, apricots come to us from the Rosaceae family. Deep yellow-orange in color, these Prunus armeniaca are a type of drupe fruit, meaning they contain a single, large seed. Since fresh apricots are extremely delicate and do not ship well, dried apricots are a great year-round replacement. Dried fruits are extremely concentrated in the flowery fragrance and flavor of the fresh apricot, as well as in nutrients.  [LifeScript]
   Apricots' orange color indicates high beta-carotene content.  I conjecture that since nature offers the fruit in late May/early June, just before summer, there just might be some benefit to protecting skin against the sun.  There has been speculation that the apricot seed contains strong cancer fighting chemicals, including a natural form of Laetrille.  [Dr Jeff]

Cherries [37 ORAC units per gram]
Cherries are a great source of a potent form of vitamin C, "acerola," combined with a high concentration of anthocyanin (cf. "Berries").  [Dr Jeff]
   Cherries are a natural inflammation fighter.  Sweet cherries are rich in anthocyanins, compounds that occur naturally in the fruit and appear to inhibit enzymes involved in inflammation. Sweet cherries also are rich in vitamin C, a nutrient linked to reduced blood levels of inflammatory markers.  [RealAge]
   Cherry phenolics, particularly anthocyanins, appear to protect brain cells from neurodamaging oxidative stress -- the kind seen in Alzheimer’s disease. Sour cherries may be particularly protective; it’s thought that they may have higher anthocyanin amounts than the sweet kind. But concentrations vary widely among different varieties. [RealAge]

Peaches[18 ORAC units per gram]
Stone fruits -- specifically, certain varieties of plums and peaches -- may have antioxidant levels on par with those of the nutrient-packed berries.  A recent study showed that red-fleshed plums and red-fleshed peaches generally contained equal-to-blueberry levels of phenolics and anthocyanins, two major disease-fighting antioxidants. (Yellow and white peaches and nectarines, on the other hand, did not quite match up.) [RealAge]

Nectarine [8 ORAC units per gram]

Plums [76 ORAC units per gram, black]

Pears [19 ORAC units per gram, green]

Pomegranates [23 ORAC units per gram, juice]
Pomegranates are a great way to treat a cold -- drink the juice, or better, chew the seeds (spit or swallow) for powerful antioxidant effect.  [Dr Jeff]
   Pomegranates are loaded with antioxidant flavonoids that studies show may help prevent cancer and heart disease, and premature aging. The deep red color of the flesh is caused by the presence of antioxidants. When you eat the fruit, you get about 100 calories, dietary fiber, vitamins, and potassium.  [LifeScript]
   Pomegranates contain "punicosides."  [Nature City]
   Pomegranate juice has the strongest antioxidant activity of any food.  Pomegranates have higher antioxidant activity than blueberries, cranberries, and red wine [not valid claim by ORAC ratings].  That's because of the large amount of polyphenols -- powerful, natural antioxidants.  The real "superstar" of the polyphenols in pomegranates is ellagic acid, which is a powerful antioxidant.  Pomegranates also contain tannins which are the same type of polyphenol that are found in red wine—giving it a heart healthy reputation. The tannins promote cardiovascular health and support healthy aging. [Dr Williams]
   A medium-sized pomegranate has only 105 nutrient-packed calories, along with a hefty dose of blood pressure-lowering potassium, virtually no sodium, one gram of fiber, and about 10% of your recommended daily vitamin C intake. Eight ounces of the juice provides 160 calories and a bit more potassium than a medium-sized pomegranate.  Pomegranates and their juice have an abundance of antioxidants and phytochemicals, as well: anthocyanins (anti-inflammatory, cancer-fighting); catechins (anti-carcinogenic, anti-inflammatory); ellagic acid (cancer-fighting).  Drinking pomegranate juice is known to raise the antioxidant capacity of the blood. Other studies suggest that pomegranate juice might help prevent atherosclerosis and even clear clogged arteries; plus slow the immune cells’ absorption of unhealthy LDL cholesterol.  And, pomegranate juice might cut your risk of developing Alzheimer’s disease. Finally, extracts of the fruit slowed the deterioration of human cartilage (Osteoarthritis). Add cancer:  studies have shown pomegranates suppress the growth of human breast cancer cells; studies with mice suggest that pomegranates could reduce the spread of lung cancer.  [LifeScript]
   UCLA clinical trial showed a dramatic benefit for drinking 8 oz. of pomegranate juice by men being treated for prostate cancer.  [LA Times]

MELONS
Cantaloupe [3 ORAC units per gram]
"Extramel(R)" is a rare cantaloupe extract that fights the most stubborn, damaging free radicals in your body and gives you healthy, younger-looking skin. [Dr Williams]
   Cantaloupe's orange color indicates it contains beta-carotene. [Dr Jeff]

Watermelon
Watermelon is loaded with lycopene (as much as tomatoes), a key compound credited with helping skin's healing and regenerative processes, and it's practically calorie-free (fewer than 50 calories in every cup).  And with a whopping 141 grams of water per cubed cup, watermelon will keep you hydrated, too.
[RealAge]
   Watermelon contains citruline, which relaxes blood vessels (ala nitric oxide) -- lowering blood pressure and improving sex drive. [Dr Jeff]
   Watermelon is loaded with an amino acid called L-citrulline. And in a small study of prehypertensive people, this compound helped improve circulation and lowered people's systolic blood pressure by as much as 9 points. In the body, this compound gets converted into another amino acid that's key to the formation of nitric oxide (NO) -- that stuff that helps open and relax arteries.[RealAge]

Honeydew [2 ORAC units per gram]

TROPICAL
Bananas [8 ORAC units per gram]
Bananas contain three natural sugars - sucrose, fructose and glucose combined with fiber.  Bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood -- so fights depression. Also contain vitamin B6 (regulates blood glucose levels, and other B vitamins -- that help calm the nervous system), potassium (makes people more alert), iron.  Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.  Bananas have a natural antacid effect on the stomach. For mosquito bites, try rubbing the affected area with the inside of a banana skin to reduce swelling and irritation.
   High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.  Extremely high in potassium yet low in salt, making it the perfect way to beat high blood pressure.  Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.  According to research in "The New England Journal of Medicine," eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!  [anon]
   When you compare a banana to an apple,  it has four times the protein, twice the carbohydrates, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium.  [anon]
   New evidence suggests that eating bananas regularly may help reduce the risk of kidney cancer. Women in the study who ate the most bananas had the lowest risk of kidney cancer. Root vegetables, such as carrots and beets, and leafy green vegetables also appeared to have a protective effect. [RealAge]
   Grab a banana and say bye-bye to Parkinson's disease? Researchers say it could be so.  Bananas are rich in vitamin B6 -- and very early research suggests that high levels of B6 may protect against Parkinson's [by reducing homocysteine levels].  [RealAge]
   To kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape. [anon]

Guava [26 ORAC units per gram]
Red guava offers more antioxidant benefits than spinach, strawberries, or oranges, a recent study concluded, making red guava a free-radical-scavenging powerhouse. The phenols in red guava are responsible for the fruit's antioxidant activity.  [RealAge]

Kiwi [9 ORAC units per gram]
The small, fuzzy kiwi fruit may pack a big punch when it comes to heart health. 
Eating kiwi fruit every day may help lower triglyceride levels, according to a recent study. Reducing triglyceride levels and other blood fats helps to guard against the buildup of dangerous arterial plaques. The vitamin C, vitamin E, and polyphenol content of kiwi fruit may be the reason for its heart benefits.  [RealAge]

Mango [10 ORAC units per gram]
Covered in an inedible skin, mangoes are an oval-shaped fruit that yield a bright yellow-orange flesh rich in beta-carotene.  Mangoes are a drupe (seed-containing) fruit that come from the Anacardiaceae family of botanicals, related to both cashews and pistachios. Scientifically, mangoes are known as Mangifera indica L. As the name indicates, mangoes are native to India, as well as southeast Asia. There are two types of mangoes – the Indian and the Indochinese (also called the Philippine) – and within these two types there are hundreds of varieties of this fruit, including the Tommy Atkins, Keitt, Haden, and more. The most common variety you’ll find in your local grocery store is the Tommy Atkins.  [LifeScript]

Papaya
Papaya is a good source of vitamin C, and potassium, and is loaded with protein-eating enzymes that may be used for a skin peel. [Dr Jeff]

Pineapple [9 ORAC units per gram]
New research shows that the bromelain in pineapples soothes your cells by reducing the migration of white blood cells to sites of inflammation -- like sunburned skin, injured muscles, and arthritic joints. [RealAge]

OTHERS
Dates [24-39 ORAC units per gram]
Dates are rich in the element fluorine -- a component of fluoride, that enamel-friendly compound that can actually help reverse early tooth decay. Dates also provide your body with fiber and important nutrients like vitamins, amino acids, and minerals. [RealAge]

Figs [34 ORAC units per gram]
Dried figs are high in polyphenols, powerful antioxidants that help keep your heart and blood vessels healthy. [RealAge]

Kumquats
"The English name "kumquat" derives from the Cantonese word "gam gwat" -- literally "golden orange". Kumquats are cultivated in China, South Korea, North Korea, Taiwan, Southeast Asia, Japan, the Middle East, Europe (Greece), southern Pakistan, and the southern United States (notably Florida, Louisiana and California).  [Wiki]
   "Kumquats are often eaten raw. As the rind is sweet and the juicy centre is sour and salty, the raw fruit is usually consumed either whole—to savour the contrast—or only the rind is eaten. The fruit is considered ripe when it reaches a yellowish-orange stage and has just shed the last tint of green.  [Wiki]
   "The essential oil of kumquat peel contains much of the aroma of the fruit, and is composed principally of limonene, which makes up around 93% of the total.  Besides limonene and alpha-Pinene (0.34%), both monoterpenes, the oil is unusually rich (0.38% total) in sesquiterpenes such as a-bergamotene (0.021%), caryophyllene (0.18%), a-humulene (0.07%) and a-muurolene (0.06%), and these contribute to the spicy and woody flavour of the fruit. Carbonyl compounds make up much of the remainder, and these are responsible for much of the distinctive flavour; these compounds include esters such as isopropyl propanoate (1.8%) and terpinyl acetate (1.26%); ketones such as carvone (0.175%); and a range of aldehydes such as citronellal (0.6%) and 2-methylundecanal. Other oxygenated compounds include nerol (0.22%) and trans-linalool oxide (0.15%).  [Wiki]
----------------
Vegetables
----------------
Asparagus
Recent research suggests eating asparagus can help ease hangovers and protect liver cells against alcohol's toxins: It boosts levels of key enzymes that break down the alcohol.  About 40 percent of people experience strong-smelling urine after eating asparagus, a sulfurlike odor that results from the digestion of certain amino acids. Some people are genetically unable to smell the odiferous urine.  Five ounces of asparagus contain 60 percent of the recommended daily intake of folic acid, which prevents heart disease and birth defects. Other possible benefits include preventing cancer and urinary tract infections, easing arthritic pain.  White asparagus comes from the same plant as green asparagus, but it is grown underground to block sunlight and prevent photosynthesis, thus inhibiting production of chlorophyll. Purple asparagus is genetically modified, but once you cook it, it turns green. [Chicago Tribune]

Cruciferous Vegetables
Cruciferous vegetables contain sulforaphane, as well as other phytochemicals, such as dithiolthiones. Broccoli, Brussels sprouts, cabbage, bok choy, cauliflower, kale, collards, kohlrabi, mustard greens and turnip greens are all cruciferous vegetables, and are all good sources of vitamin C.  [LifeScript]
  Cruciferous vegetables such as cabbage, broccoli, Brussels sprouts, and cauliflower contain a substance called indole-3-carbinol (I3C), which promotes a healthy hormone balance. When we eat cruciferous vegetables, our body turns I3C into DIM (diindolylmethane). DIM in turn, increases your ratio of "good" estrogen to "bad." When estrogen is metabolized by your liver, it's broken down into two types of estrogen — one is "good" in that it helps promote healthy cell and tissue growth in the breasts, cervix, and prostate. The other is "bad" because it stresses these tissues. [Dr Williams]
   Cruciferous vegetables are the richest food source of "glutathione," and the group includes Brussels sprouts, cauliflower, broccoli, cabbage, kale, bok choy, cress, mustard, horseradish, turnips, rutabagas and kohlrabi.  [Dr Williams]

Broccoli
Broccoli contains a compound that may retard the growth of breast cancer cells, a recent study suggested. The compound, called sulforaphane, is a potent antioxidant that stimulates cell detoxification. [LifeScript]
   Indole 3-Carbinol is a potent antioxidant found in broccoli. It’s a unique hormone metabolizer that helps your body use, break down and excrete hormones like estrogen—in particular, estradiol. Research suggests Indole 3-Carbinol helps metabolize estradiol so it becomes easier for your body to get rid of it. This in turn, promotes a healthier balance between your estrogen and your testosterone, which means a healthier prostate for you. [Dr Sinatra]
   According to a recent study conducted at the University of Pittsburgh, including broccoli and red chili peppers in your regular diet can help prevent free-radical damage and slow the growth of cancerous cells. In particular, the study focused on two common and often deadly cancers – those affecting the ovaries and pancreas. Researchers conducted intensive laboratory studies to identify the components of both chili and broccoli responsible for fighting off cancerous cells. In red chili peppers, that component is capsaicin, which gives peppers their spicy taste. In broccoli and other cruciferous vegetables, the anti-cancer agent was identified as phenethyl isothiocyanate, or PEITC. [LifeScript]
   Young broccoli sprouts have a much higher concentration of two types of cancer-fighting chemicals known as glucosinolates and isothiocyanates.  Similar compunds are found in other cruciferous vegetables.  The glucosinolate break-down products sulforaphane and indole-3-carbinol (I3C) have also been shown to prevent breast tumor growth in lab animals, and I3C alone may help treat cervical cancer.  Finally, studies have shown that people deficient in some of the chemicals found in broccoli -- namely the carotenoids zeaxanthin and lutein -- have a greater risk of cancer.  [LA Times]
   Sulforaphane, the cancer-fighting nutrient found in broccoli, needs a tender touch when cooking.  Sulforaphane may help fight cancer by increasing detoxification enzyme activity, and cooking broccoli stimulates production of this powerful nutrient. However, research shows that heating broccoli to over 158 degrees Fahrenheit will decrease levels of sulforaphane, so steam broccoli lightly to about 140 degrees.  [RealAge]
   Zapping broccoli in the microwave may destroy up to 97 percent of its flavonoids, a recent study concludes. Boiling broccoli can lead to a loss of nutrients as well. Lightly steaming the veggie appears best for retaining the highest level of nutrients possible. [RealAge]

Cauliflower 
Cauliflower is a member of the noble Cruciferae family, which includes broccoli, cabbage, arugula, collards, watercress, horseradish, kohlrabi, radish, rutabaga and turnips. As its name suggest, cauliflower is indeed a flower. The creamy white, crunchy stems and head of the cauliflower plant, which we eat, are actually the undeveloped stems and buds of a flower.  Three variety of cauliflower exist: the common white cauliflower, the broccoflower (a lime-green hybrid of broccoli and cauliflower), and the purple-headed cauliflower. The lack of color on the white cauliflower plant is due to a thick, protective layering of leaves that surround the head, shading the plant from the sun, blocking the production of chlorophyll (the green pigment found in plants). Cauliflower heads that do peak out and get some sun become discolored and taste unpleasant.  [LifeScript]
   Cauliflower is a fabulous source of vitamin C, providing nearly half of the RDA in just half of a cup. It’s also a good source of vitamin B6 and folate, both important essential nutrients. Cruciferous vegetables, including cauliflower, are also rich in phytochemicals that have shown cancer-fighting potential in scientific studies.  [LifeScript]

Cabbage
Cabbage contains a substance known as vitamin U, which has anti-ulcer properties. [Dr Sinatra]
   Each year lung cancer affects almost 175,000 people, of whom as many as 15 percent are non-smokers. Research suggests cabbage may be a good preventive measure for those people. In study participants who had never smoked, people who ate cabbage once per week had lower rates of lung cancer compared to people who do not eat it often.   [RealAge]

Celery 
For years, celery has been touted by Chinese medicine as a treat for your blood pressure, thanks to a heart-healthy phytochemical compound called phthalide. It's known to help relax artery walls, allowing for faster, freer blood flow. And in early animal research, a daily extract providing the nutritional equivalent of about four stalks of celery helped reduce blood pressure 12–14 percent. 
However, celery is one of the more pollutant-prone veggies and it is recommended going organic. [RealAge]

Onions
Onions offer chromium and quercetin.  [LifeScript]
   The stronger an onion tastes, the better it probably is for your health.  Pungent shallots and certain varieties of yellow and red onions are highest in flavonoids that have potent antioxidant and cancer-fighting abilities, a new study determined. Sweet onions have lower concentrations of flavonoids.  [RealAge]
   The sulfur compounds in garlic and onions, called allyl sulfides, are thought to help detoxify some carcinogenic compounds. They have been shown to trigger enzymes that may act to excrete carcinogens from the body. Food sources include onions, garlic, chives and scallions (green onions).  [LifeScript]

Olives
For thousands of years, olive oil has been the principal source of dietary fat in much of the world. This fragrant and delicate oil is the staple in the "Mediterranean Diet" which provides approximately 30-40% of its calories from fat. Studies have shown that those people who follow this European eating style, when compared to American cuisine, are at lower risk of developing heart disease and cancer. In addition, numerous studies show that they also live longer.  Olive oil is a monounsaturated fat, which unlike saturated fats, can help lower LDL cholesterol (the "bad" cholesterol).  [LifeScript]
   Virgin olive oil is a known antioxidant, but the true scope of its cancer-fighting properties have not been accurately measured until recently. According to a new study published in the International Journal of Cancer, virgin olive oil can protect colon cells from DNA damage that may lead to the development of colorectal cancer. The study identified olive oil compounds known as "phenols" as being responsible for the antioxidant effect. While the study's authors plan further research, the current study finds that a high concentration of virgin olive oil-derived phenols can increase antioxidant activity in colon cells for up to 48 hours.  [LifeScript]
   Olive pulp is brimming with powerful antioxidant polyphenols, which are the rising "superstars" of the olive fruit. And it's these polyphenols that hold the greatest promise for supporting your health, including your joints, heart, and immune system.  We're all familiar with olive oil, but remarkably just 15-20% of the olive fruit is oil. And over 50% is juice and pulp—where the potent antioxidants, or polyphenols, are found. And it's these polyphenols that give you great defense against free-radical damage.  Hydroxytyrosol, the main polyphenol extracted from the olive pulp juice, scores the highest in free-radical-scavenging activity per gram reported for natural compounds. In fact, its ORAC rating (a measure of antioxidant power) is amazingly more than five times higher than vitamin C. [Dr Sinatra]
   Research suggests that polyphenols in olive oil may inhibit the bacterium that causes most stomach ulcers. [RealAge]
   In a study, eating a diet with lots of polyphenol-rich olive oil helped suppress genes related to heart-damaging inflammation and oxidation. [RealAge]
   The throat-stinging squeezings of the pulped olive — the only vegetable oil that can be consumed without processing — contains a compound that has the same pain-relieving effect as ibuprofen, scientists at the Monell Chemical Senses Center in Philadelphia reported in research published in the journal Nature.  The discovery of a natural anti-inflammatory agent in extra virgin olive oil offers a reliable biochemical insight into the well-documented but puzzling health benefits of a Mediterranean diet, which appears to lower the risk of cancer, heart ailments and some chronic diseases even though it is high in fat and salt.  However, only the freshest — and usually most expensive — olive oil has significant amounts of the pungent compound, called oleocanthal, the researchers said. Aging and cooking destroy it.  The irritating intensity of the taste of a fresh extra virgin olive oil turned out to be directly related to how much oleocanthal the oil contained.  The highest levels are found in the olives grown in Tuscany and the lowest in many California olive groves.  [LA Times]
   Olive oil isn't only a boon to heart health. New research shows it may have other powers, too.  Oleic acid -- a healthy monounsaturated fat found in olive oil -- may help disarm a gene that prompts breast cancer cells to grow and divide, a recent study revealed.  [RealAge]

Beans
You'll find protein, fiber, and folate in beans, as well as these surprising health helpers: antioxidants. The darkest-colored beans have the most. Top antioxidant content, in order: black, red, brown, yellow, and white. [RealAge]
   Reduce your blood levels of C-reactive protein (CRP) -- a possible indicator of heart disease risk -- with a few servings of beans each week. Several studies suggest that high levels of CRP may be associated with an increased risk of heart disease, heart attack, and stroke. But a high-fiber diet appears to reduce blood levels of CRP. Black beans have a sizeable 7 grams of fiber per ½ cup serving.  [RealAge]
   Eating beans at least twice per week may reduce the risk of breast cancer, a new study of women reveals. The fiber, flavonols, and other beneficial phytochemicals in beans may explain their cancer-fighting powers. Good choices include black or red beans, garbanzo beans, and soybeans.  [RealAge]

Soybeans
Natto (NAH-toe) is an excellent source of MK (vitamin K2).  It’s a fermented Japanese soybean dish that dates back hundreds of years.  Natto is made by boiling or steaming soybeans, then fermenting them with the bacterium Bacillus subtilis natto.  As this bacterium is activated, it yields the sour aroma and nutty flavor of natto.  Samurai warriors believed that natto increased their strength and quickened their reflexes.  (Famous Samurai warrior Yoshiie Minamoto (1041-1108) is credited with discovering natto.)  Natto contains more MK7 than any other food.  [Dr Sinatra]
   Natto contains nattokinase [an enzyme], which acts just like plasmin, breaking up fibrin so it doesn’t build up. As a bonus, nattokinase supports your body’s own production of plasmin, so you get even more support:  it dissolves fibrin, the protein that causes your blood to clot; prevents excess fibrin from building up; increases your circulation, blood flow and blood viscosity; supports your body’s normal clotting mechanism; helps you maintain normal blood pressure. [Dr Sinatra]
   Natto is a fermented food that looks and tastes a bit like cheese. It's made by adding spores of the beneficial bacterial Bacillus natto to boiled soybeans. There's a specialized enzyme in natto called Nattokinase.  Nattokinase was discovered in 1980 by Dr. Hiroyuki Sumi. He was testing 173 different foods for their ability to promote healthy circulation, and Nattokinase did the job better than any of the other substances he was testing. It also supports your body's normal blood-clotting mechanisms and helps to maintain normal blood pressure levels. [Dr Williams]

Peas/Lentils
Peas, lentils, and beans contain a compound that a recent study revealed may help protect you against cancer. The compound, inositol pentakisphosphate, inhibits a key pathway in cancer cell growth.  [RealAge]

Avocados (actually a fruit)
Avocados are rich in mono-unsaturated fats, including oleic acid (the good kind of fat, which elevates HDL levels in the blood).  Moreover, avocado oil is rich in vitamins A, D, E -- great for the skin (esp. topically). [Dr Jeff]
   Pairing veggies with avocado may help you get the full power of your produce.  Healthy fats in avocados aid carotenoid absorption, a recent study reveals. Carotenoids are the bright red, orange, and yellow pigments of colorful fruits and vegetables. These carotenoids have antioxidant properties that may help decrease the risk of heart disease and certain kinds of cancer. [RealAge]

Mushrooms
Hailing from the fungi family, mushrooms are a truly unique food. Mushrooms range in size from tiny (less than ½-inch) to gargantuan (over 12 inches across), in flavor from bland to nutty to earthy, in color from white to black (and most anywhere in between) and in texture from spongy to crunchy.  [LifeScript]
   Mushrooms (and certain other funghi) may be potent in fighting cancer and other diseases.  This may be due (my conjecture) to their multi-million year evolution into extremely hardy vegetation, which resists disease and genetic mutation.  Japanese varieties shiitake, reishi and maitake are regarded as the most potent, and they are also available as supplements and teas.  Such mushrooms can boost one's immune system by up to 300% (T-cell activity by 200%). [Dr Jeff]
   Tradition has it that there are more than 50 species of mushrooms with healing properties.  Trial and error probably lead to the first discoveries of the culinary and medicinal properties of different types of mushrooms, which can be delectable or deadly, depending on the variety. Today the guess work is taken out when you shop in the markets.  Mushrooms, like most fruits and vegetables, are low in calories and contain no measurable fat or sodium. Each mushroom also provides a nutritional storehouse of essential minerals and B-complex vitamins not easily found in produce. Potassium, a mineral that helps to maintain normal heart rhythm, fluid balance, muscle and nerve function, is found in varying amounts in different types of mushrooms. For example, one serving of white mushrooms has more potassium than a tomato or orange. Moreover, a portabella mushroom has more than a glass of orange juice.  [LifeScript]
   According to most culinary experts, store fresh mushrooms in a brown paper instead of plastic bags in the refrigerator.   [LifeScript]

Spinach
Spinach is widely known for being a rich source of iron.  [Dr Jeff]
   Spinach has been called one of the "super foods" because of its rich nutrient content in addition to its low calorie count. When spinach is added to meals, the family will be rewarded with carotenoids, including lutein, beta-carotene and quercetin. According to research published in the Journal of Nutrition, certain carotenoids found in spinach and other green leafy vegetables may help fight human prostate cancer.  As a general rule, the darker green the leaves, the more nutritious. For example, fresh spinach has more than four times as much vitamin C and 12 times as much beta-carotene as iceberg lettuce. [LifeScript]
   In addition, spinach has more protein than many other vegetables and it is abundant in vitamins and minerals, such as magnesium, folate, vitamin K, and manganese. Bone health may be improved, since one cup of fresh spinach leaves provides about 200% of the daily value for vitamin K. Heart health may be strengthened by the folate content of spinach, since folate is needed by the body to help convert a potentially dangerous chemical called homocysteine into a harmless substance that otherwise can lead to heart attack or stroke if levels get too high. Additionally, the magnesium content of spinach may help to lower high blood pressure. Spinach may also play a role in preventing age-related macular degeneration, the leading cause of blindness in people over 60.  [LifeScript]
   Packaged spinach can lose as much as half of its health-boosting carotenoids and folate in as few as 4 days after you bring it home from the market, research shows. This is true even if the spinach is refrigerated. Try to eat fresh spinach within a day or two of purchase.  [RealAge]

Pumpkins
Pumpkin seeds are a good source of alpha-linolenic acid (ALA), a healthy fat that reduces inflammation, improves blood vessel health, and has beneficial effects on blood fats. [RealAge]
   Beta-cryptoxanthin is a carotenoid found in yellow-, orange-, and red-hued produce, such as pumpkins and red peppers. Studies show this caroteniod could help reduce the risk of inflammatory polyarthritis by up to 40 percent. Get your fill from orange juice, carrots, and watermelon as well.  [RealAge]
   Pumpkin seeds are a good source of beta-sitosterol.  [Dr Jeff]

Soy
Soy foods are high in a substance called isoflavones, which have been shown to block several hormonal activities in cells. Diets high in soy products have been linked with lower rates of breast and prostate cancer. Soy can be found in soy beans (edamame), soy milk, tofu, miso, and some meat-substitute products.  [LifeScript]
   Adding 40 grams of soy protein to daily diets -- the equivalent of a couple servings of soy milk and a couple ounces of soy flour -- may help lower blood pressure in people who have mild hypertension or prehypertension, a recent study suggests. Edamame, soy burgers, and soy-based cold cuts are other great ways to get your daily soy.  [RealAge]

Eggplant
Purple-skinned eggplant is full of phenols that help your body better use blood sugar. Eggplant’s supercharged phenols may also inhibit an enzyme tied to high blood pressure. Plus, the phenols have antioxidant actions. [RealAge]
   An extract of Eggplant is claimed to cure skin age spots, pre-cancerous spots (such as actinic keratoses) and perhaps some non-melanoma skin cancers.  [Dr Wright]

Seaweed
Seaweed, a daily food staple in Asian cultures, may become the “new soy.” The benefits of soy have been linked to the low incidence of cancer in Asian countries, where consumption is high, but now researchers are suggesting that eating seaweed, another Asian food staple, may also contribute to low cancer rates. Researchers at the University of California at Berkeley discovered that when female lab rats were fed brown kelp seaweed, their estrogen levels decreased and reproductive cycles lengthened. Since most breast cancers depend on estrogen for tumor growth, any substances that lower estrogen production are of great interest to scientists looking for viable cancer treatments. However, kelp is not recommended for pregnant or breastfeeding women or hyperthyroidism sufferers because of its high iodine content.  [LifeScript]
   Seanol, a unique super antioxidant, is extracted from a rare red/brown seaweed called Ecklonia cava that grows 100 feet below the surface in the pure ocean waters off the coasts of Korea and Japan.  It can help lower LDL cholesterol by 29 points and triglycerides by 18 points in as little as 8 weeks; improve blood flow to your heart and brain in as few as 6 weeks and enhance circulation; help boost alpha waves, which are associated with increased mental acuity, and is also one of the few natural substances that crosses the blood/brain barrier and provides antioxidant protection for your brain; soothes stiff, sore joints and eases everyday joint aches and discomfort without risky side effects. [Dr Sinatra]

Potatoes- white
Potatoes are a good source of potassium.  [Real Age]

Potatoes- sweet/yams
Sweet potatoes are actually not related to the white potatoes we so often see on our dinner plates. Instead, sweet potatoes are actually a member of the morning glory, or Convolvulaceae, family. Sweet potatoes are tropical tubers that vary in color from yellow to orange to purple on the outside skin, and yellow to pink to orange to red on the inside flesh. Yams are not the same as sweet potatoes, and are rarely found in the US.  Sweet potatoes should never be stored in the refrigerator where they will develop an unpleasant taste and become very hard.  [LifeScript]
   The rich, deep orange color of the flesh of sweet potatoes is a good hint that this root vegetable is rich in beta-carotene, which is converted into vitamin A in the body. In fact, just ¾ cup of sweet potatoes provides up to eight times more vitamin A from beta-carotene than the RDA for this nutrient. However, don’t be concerned about overdosing on vitamin A from sweet potatoes. The beta-carotene form of this nutrient protects against toxicity. Sweet potatoes are also a very good source of dietary fiber, as well as a number of other vitamins and minerals, including manganese, potassium, vitamin C, and more.  [LifeScript]

Tomatoes (and Ketchup; actually a fruit)
Tomatoes provides lycopene, and vitamins A and C.  [LifeScript]
   Compared to non-organic ketchup, organic ketchup appeared to contain three times as much lycopene in a recent lab analysis. Lycopene is an antioxidant that may help reduce the risk of prostate cancer and heart disease. Other good sources of lycopene include tomato paste, watermelon, and pink grapefruit. [RealAge]
   Scientific evidence has shown that tomato sauce and other sources of cooked tomatoes are associated with a reduced risk of cancers of the prostate, stomach and colon.  [LifeScript]
   People with hypertension who consumed tomato extract daily for 8 weeks experienced a 10-point drop in systolic blood pressure and a 4-point drop in diastolic pressure.  Researchers credit the lycopene in tomato extract for the potential blood-pressure-lowering effects, but further research is needed to confirm the findings. And it's not clear how eating whole tomatoes would compare to taking tomato extract.  [RealAge]
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NUTS/SEEDS
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General
Nuts are chock-full of good-for-you vitamins, nutrients, and phytochemicals, along with healthy monounsaturated fats that help keep cholesterol down and arteries clear.  Walnuts, almonds, and pistachios contain a potent substance that may thwart cancerous tumors. Legumes are similarly loaded with the mighty compound, so there's no reason to leave those peanuts at the bottom of the can of mixed nuts.  A key enzyme involved in cancer growth may be inhibited by inositol pentakisphosphate -- found in abundance in nuts, wheat bran, and most legumes. Apparently, the compound is so powerful it could hold promise for future cancer treatments. [RealAge]
   Eat a handful of peanuts twice a week. Or almonds, walnuts, or Brazil nuts. Men who do this slash their risk of suddenly dying from a heart attack by almost half. Why? It's all about the good fats.  What makes nuts so heart-healthy? Monounsaturated fats -- those good-for-you fats that lower bad LDL cholesterol and increase good HDL, which helps keep your arteries clean and clog-free. Nuts are full of good fats, as are olive oil, canola oil, avocados, and flaxseed. In a study, men who nibbled on nuts at least twice a week had a 46 percent lower chance of dying from an out-of-the-blue heart attack than men who rarely or never ate nuts. [RealAge]

Peanuts
In a recent study, peanuts boiled in their shells had a significantly higher concentration of disease-fighting phytochemicals -- more than their raw, roasted, or oiled counterparts.  The hulls of peanuts are loaded with polyphenols, and the skins are packed with flavonoids. Researchers suspect that boiling peanuts in their shells releases these heart-healthy antioxidant compounds into the water, and the amped-up water is in turn absorbed by the nuts. The result? One powerfully healthy peanut. [RealAge]
   Resveratrol is a powerful antioxidant found naturally peanuts. [Dr Sinatra]

Almonds
The tale of the almond goes back to at least 1400 B.C., when the nuts were valued not only for their taste but also held spiritual significance in many cultures. The ancient Romans showered newlywed couples with almonds, rather than rice, as a symbol of fertility. Centuries after their first appearance, almonds were among the most popular products traded along the famed Silk Road connecting Europe to China.  [LifeScript]

Pistachios
Study after study shows that nuts -- low in saturated fats and high in healthful monounsaturated fats -- cut both total and "bad" LDL cholesterol, which is great news for your heart.  Pistachios in particular should be on your most-wanted list when you're shooting for better HDL levels. If you've got moderately high total cholesterol, pistachios not only can boost HDL but also can move cholesterol ratios (HDL to total and HDL to bad) in positive directions when the nuts are used as a replacement for high-fat snacks. Pistachios can even improve apolipoprotein B levels.  Along with heart-healthy fats, pistachios contain cardioprotective nutrients, such as magnesium, potassium, and copper. [RealAge]

Pumpkin Seeds
Pumpkin seeds are a good source of beta-sitosterol -- used for treating prostate enlargement.  [Dr Jeff]
   "The seeds are also good sources of protein, and the essential minerals iron, zinc, manganese, magnesium, phosphorus, copper, and potassium. The seeds also provide essential polyunsaturated fatty acids (including at least one omega-3 unsaturated fatty acid and at least one omega-6 unsaturated fatty acid).
   "One gram of pepita protein contains 15.3 mg of L-tryptophan.  Lightly roasted seeds provide better nutrition than dark ones, as excessive heat destroys some of their nutritive value.  Components in pumpkin seed oil appear to interrupt the triggering of prostate cell multiplication by testosterone and DHT.
[Wikipaedia]

Sesame Seeds
In a study, postmenopausal women who took 50 grams (a little more than 3 tablespoons) of sesame seed powder daily for 5 days reduced their total and bad (LDL) cholesterol. But that's not all. The women also had lower blood levels of substances linked to lipid peroxidation and oxidative stress (both of which cause cell damage) and higher levels of heart-protective vitamin E. [RealAge]

Macadamias
Macadamia nut oil has even more of the "good" monounsaturated fats than olive oil. In fact, it tops the list at 80% monounsaturated fats... and they're cholesterol-free. Plus, macadamia nut oil is the only significant natural source of palmitoleic acid, which supports overall cardiovascular health.  Macadamia nuts also contain a healthy balance of essential fatty acids (EFAs). These include the omega-3s, which support optimal cardiovascular health and mental functioning—and the omega-6s, which support the immune system.  [Dr Williams]
   Most people associate macadamia nuts with Hawaii, but they actually originated in Australia. And there's quite a difference between the Australian variety and typical Hawaiian macadamias. The Australian nuts are sweeter, slightly nutty, and have a unique depth of flavor. The quality of the macadamia nut makes a difference in the oil.  Hawaiian macadamia nut oil is usually highly refined, and virtually void of color and flavor. But the Australian variety has a rich yellow color and a nutty, buttery flavor. Dr. Williams found that the macadamia nut oils in Kenya and South Africa are just as rich in flavor, and health-giving benefits, as the Australian variety. [Dr Williams]

Flax Seeds & Chia Seeds
You need to eat seeds in the right ratio. Most of us are eating far too many omega-6s, and not enough omega-3s. But until chia seeds became available, the oils from flaxseed, fish and marine algae were considered to be the only other viable sources of dietary omega-3s. [Dr Williams]

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Plant Derived Foods
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Bread
Saying "No, thanks" to baskets of white bread may mean passing on diabetes as well. 
In a recent study, people who consumed more white bread than whole-grain breads tended to have the highest risk of adult-onset diabetes. Other foods made from highly refined flours or sugars, such as cookies, crackers, and cakes, also were associated with an increased risk of the condition.  [RealAge]

Sugar
Sugar is a sweet-tasting substance classified as a simple carbohydrate that is extracted from sugar cane and sugar beets. Simple carbohydrates are digested quickly when eaten and can cause blood sugar spikes and crashes if eaten alone, which could easily be the cause of a stomach ache. Complex carbohydrates like starches and fiber, on the other hand, are digested slowly and do not cause such problems. The white crystalline sugar found in many a kitchen is sucrose, a simple carbohydrate. This sugar is a disaccharide (two-sugar molecule) made up of the two monosaccharides (one-sugar molecules) glucose and fructose.  [LifeScript]
   Table sugar, and the sugar you find added into many candy bars and desserts, is a non-nutritive substance. This means that although sugar does provide calories (four calories per gram) it doesn’t provide any nutrients, like vitamins or minerals. One teaspoon of sugar provides about 15 calories.  Does this mean that all sweets are bad for you? Not at all! Fresh fruits and some vegetables are sweet to eat, since they contain fructose, a monosaccharide sugar.  [LifeScript]
   Added sweeteners may be listed as: brown sugar, corn sweetener, corn syrup, dextrin, dextrose, glucose, fructose, high-fructose corn syrup, honey, invert sugar, lactose, maltodextrin, maltose, mannitol, molasses, natural sweeteners, polydextrose, raw sugar, refined sugar, sucrose, sucralose, syrup, turbinado sugar, and xylitol.  [LifeScript]
   It has only been recently that the choices for good-tasting, high-quality products has increased, in part because of the approval of sucralose (brand name Splenda) by the Food and Drug Administration (FDA) in 1999 as a "general sweetener" for use in all foods by everyone (no warning labels are required, even for people with diabetes or for pregnant or nursing women). There have been more than 100 studies conducted over 20 years that have shown no toxic or carcinogenic effects, no genetic alterations, no effects on fetal development, no neurological effects and no effect on blood sugar, according to the FDA.  Sucralose is created by slightly altering the sugar molecule to produce a product that is about 600 times sweeter than sugar. Unlike many sugar substitutes, sucralose can be used in cooking and baking and has a long shelf life. Since the body does not recognize the new molecule as sugar, most of it passes through the intestinal tract undigested. Each packet of sucralose provides four calories, while a packet of sugar has 16 calories. [LifeScript]

Coffee
Keeping your morning coffee fix to one small cup may be better for your health.  In a recent study, people who consumed excess coffee each morning tended to have higher blood levels of certain inflammatory proteins, compared to people who drank less coffee or who were non-coffee drinkers. Anything over a small cup (about 6.5 ounces) per day was associated with the increase in inflammatory markers. 
   According to a pair of reports published in the Journal of the National Cancer Institute, drinking a cup of coffee every day can lower your risk of developing liver and colorectal cancer. The first study tracked 90,000 subjects over the course of a year and found that those who abstained from caffeinated coffee became twice as likely to develop liver cancer as daily coffee drinkers. Researchers found no link between drinking green tea and the risk of liver cancer, though a large body of previous studies has shown green tea consumption to be beneficial in preventing other cancers. In the second Cancer Institute study, drinking decaffeinated coffee was found to lead to a significantly lower risk of colorectal cancer. [LifeScript]

Tea
Antioxidants in tea, called polyphenols, are credited with everything from reducing the risk of certain types of cancer to lowering blood pressure and cholesterol levels. But you need as much as 125 to 500 milligrams of tea polyphenols per day to achieve these health benefits. And not all teas deliver the same antioxidant punch:  it varies greatly by brand and color. In general, green brewed teas deliver the most polyphenols -- averaging 50 to 500 milligrams per serving. Fresh-brewed black tea hooks you up with anywhere from 10 to 360 milligrams per cup.  [RealAge]
   Black or green, tea is brimming with heart-healthy benefits. Compounds in green and black teas have a healthful impact on several markers of heart disease risk, but debate continues as to which kind of tea is healthiest. Recent research suggests it may be a dead heat. In a study, green and black tea appeared equally protective against fatty arterial plaque buildup.  [RealAge]
   Black tea polysaccharides exhibited blood sugar stabilizing properties -- even more so than the polysaccharides in both green and oolong teas. [RealAge]
   A large study in Singapore showed that black tea might have the power to slash Parkinson’s disease risk by almost a third. [RealAge]
   Scientists in both the West and Far East have long known that regular green tea consumption can help lower the risk of many cancers. However, the medical community has struggled for centuries to identify exactly why. That search is now over, as a study published in the journal Cancer Research concludes that the green tea compounds known as EGCGs are responsible for binding themselves to an enzyme that has been linked to the development of cancer, inhibiting the enzyme's effects. The study's authors suggest that EGCGs may be the basis for a new generation of cancer-fighting drugs, though their effects warrant further study.  [LifeScript]
   Hibiscus tea contains powerful antioxidants, including anthocyanins, which help protect your cells from free-radical damage.  Unlike green and white teas, which come from a tea plant called the Camellia sinensis, hibiscus tea isn't actually a tea at all—it's an herbal infusion. It's made from the bright red hibiscus flowers (Hibiscus sabdariffa) that have been growing in the rich silt of the Nile Valley for centuries. [Dr Williams]
   At the University of Parma in Italy, doctors have found that green tea compounds known as polyphenols can cut the risk of developing prostate cancer by as much as 27 percent over the course of a year. According to the study, the amount of polyphenols necessary to produce this cancer-fighting effect – roughly 600 milligrams daily – suggest that green tea supplementation may be more efficient than simple consumption of the hot beverage. Although Western science has only clued in to the benefits of green tea relatively recently, the substance is much more common internationally. Green tea has been a popular home remedy in China for centuries, and the traditional Mediterranean diet is rich in antioxidant polyphenols from vegetables as well as green tea. [LifeScript]
   Potent compounds in green tea -- EGCG and ECG -- may help battle cartilage and collagen destruction in arthritic joints.  The EGCG and ECG found in green tea are powerful flavonoids known as catechins. Seems these particular catechins may help fight inflammation, as well as some of the underlying mechanisms at work in both osteoarthritis and rheumatoid arthritis. [RealAge]
   Catechins, the antioxidants in green tea famous for lowering your risk of chronic disease, quickly lose their power in your intestine -- in fact, as much as 80 percent of the catechins in green tea are never absorbed. The solution to boosting absorption is flavoring your tea with freshly squeezed and strained lemon, orange, lime, or grapefruit juice. [RealAge]
   A new "red" tea, called "rooibos" tea (meaning "red bush" in Afrikaans), is fruity, caffeine free, mineral rich and packed with antioxidants.  It is made from the green leaves of the South African shrub "Aspalathus linearis" -- which redden during drying and fermenting. It is taken for digestive problems, to boost immunity, maintain bone density, lower blood pressure, suppress appetite, calm nerves; prevent cancer, HIV and memory loss; and applied to the skin for sunburn and acne.  [LA Times]
   The American Society for Microbiology recently presented evidence that tea can destroy bacteria that cause throat infections and tooth decay.  [LifeScript]

Chocolate/Cocoa
Cocoa will deliver an antioxidant punch that neither red wine nor green tea can beat, according to recent research. Cocoa is rich in phenols, compounds that fight heart disease, aging, and cancer. (I believe this includes all chocolates.)  [RealAge]
   An Italian research study found that eating dark chocolates can be effective at lowering blood pressure and positively affect the body's insulin sensitivity. White chocolates, however, did not exhibit the same benefits as the dark variety. Although further study is needed, researchers believe that dark chocolate's benefits result from its antioxidant flavonoids, which help the body fight off free radicals.  [LifeScript]
   I maintain the darker the chocolate, the more nitrogen it contains -- it is the nitrogen that dilates the blood vessels, reducing pressure (cf. nitrogen) -- also producing an aphrodisiac effect.  Also, I believe that cocoa's flavonoids provide antioxidant benefit; these flavonoids include:  epicatechin, gallic acid.  [Dr Jeff]
   Dark chocolate may help lower blood pressure and improve insulin sensitivity in healthy people, a recent study concludes.  Eating about 3 1/2 ounces of dark chocolate helped relax people's blood vessels in a recent study, which could help protect cardiovascular health.  Flavanols are likely the source of dark chocolate's health powers. They relax blood vessels and stimulate glucose absorption. Remember to eat chocolate in moderation; it's still high in fat and calories.   [RealAge]
   Flavanol-rich cocoa, the main ingredient in dark chocolate, improves skin's texture, thickness, hydration, and blood flow. It may even boost your skin's defense against the sun by up to 25 percent! How? It packs serious antioxidant power. [RealAge]
   Dutch researchers reported [Archives of Internal Medicine] that older men who consumed a lot of cocoa had a 50% lower risk of dying from any diesease.   [LA Times]
   Chocolate affects a dog's heart and nervous system; a few ounces will kill a small sized dog. [anon]
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DAIRY
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Milk
Research conducted by World Health Organization officials showed that breast-fed babies experience more optimal brain development, thanks to human breast milk's naturally high concentration of essential fatty acids such as DHA.  [LifeScript]

Cheese
Cheese is another good source of MK7. A study on cheese produced the least calcified aortas, and the less cardiovascular mortality and atherosclerosis. [Dr Sinatra]
   Menaquinones are a type of vitamin K that switch on genes in the body that knock out cancer cells.  In a Dutch study, those who ate the most cheese reduced their risk for fatal cancers by 28 percent (eating only 29g/day).  [RealAge]

Yogurt (cf. BACTERIA.GOOD/FRIENDLY)
Yogurt's chief health benefits derive from its live friendly bacteria portfolio (lactobacilia "microflora"), such as lacto (L.) acidopholous, L. bifidus, L. bulgaricus, and Streptococcus thermophilus. [Dr Jeff]
   These bacteria [if fresh] stay in your gastrointestinal tract for about 5 to 7 days after you eat yogurt.  They produce lactic acid, which destroys certain types of bad bacteria in the bowel, and which promotes proper bowel habits and helps eliminate gas and constipation. Yogurt is also a good source of calcium, vitamins B2 and B12, phosphorus, and potassium. [Dr Williams]
   Eating a few servings of yogurt a week has been known to lower the risk of urinary tract infections among women, as well as helping to prevent bowel diseases. Now, researchers are finding that yogurt's multitude of benefits may include helping to fight the bacteria that cause halitosis. A recent study carried out by Japan's Tsurumi University concluded that consuming a small serving of probiotic-rich yogurt as a daily snack helped to lower bad breath symptoms in 80 percent of subjects who had previously experienced them.  [LifeScript]

Fermented milk
A traditional Scandinavian dairy beverage has been found to offer significant blood pressure-lowering benefits, a new study reports. Conducted by Finnish researchers, the study finds that a popular drink made with fermented milk and juice can help patients with hypertension experience a significantly lower blood pressure, as well as a reduced risk of many health conditions. After 10 weeks, patients who drank the fermented milk twice daily showed a 13% lower risk of stroke and a 7% lower risk of heart attack. Researchers suggest that compounds in the milk beverage may work by the same mechanism as so-called ACE inhibitor drugs. The beverage is currently canned and sold throughout Europe and parts of Asia.  [LifeScript]

Probiotics
Probiotics are "good bacteria" (aka microflora) that are healthy for one's intestines/ colon.  They are consumed in yogurt, kefir and other fermented milk products.  [Dr Jeff]
   A new find is Lactobacillus plantarum 299v (Lp299v), and since it is an excellent probiotic it helps reduce occasional gas and bloating, promotes normal and regular bowel movements, and overall digestive health. All-in-all it means greater digestive comfort day-in and day-out.
   What’s truly remarkable is that studies suggest this exact strain may also help maintain normal blood pressure as well as cholesterol levels and support overall circulation and blood flow.  In fact, in one of these studies, Lp299v was shown to help maintain normal blood pressure levels and promote normal fibrinogen levels in the test subjects. Fibrinogen is a protein that maintains proper blood viscosity or thickness. What this means is that Lp2ppv was shown to support overall blood flow and circulation. And two studies suggest that it may help promote optimal HDL to LDL cholesterol ratios and support a normal inflammatory response and immune system health. This strain of bacteria would thrive in the intestines, as it withstands the acidic environment of the stomach; and it reaches the intestines and successfully colonizes.  [Dr. Sinatra]

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Meat/Poultry/Fish
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Beef
Chicken

Turkey
Turkey is a healthy source of protein that is also an inexpensive source of iron, zinc, phosphorus, potassium and B vitamins. And, as many people know, the white meat has less fat and fewer calories than dark meat.  [LifeScript]
   Tryptophan, the amino acid found in turkey, stimulates the body’s production of serotonin, which is a feel-good or "happy" hormone. A rise in serotonin levels calms the mind and triggers sleep. But, while the tryptophan found in turkey is known for being a natural sedative, you won’t likely get enough tryptophan from your turkey meal to induce sleep. Why not? Amino acids, the basic components of protein, compete with each other for absorption during digestion. The total amount of tryptophan found in turkey will most likely not be absorbed in full as it competes with other amino acids from the other foods you are eating. In fact, for turkey to actually make you tired, you’ll need to eat it on an empty stomach.  [LifeScript]

Fish (omega-3 fatty acids)
Fish contain oils (omega-3 fatty acids) to varying degrees, and as with all meats, the darker the meat the more oils it contains.  Tuna and salmon are regarded as having the most oils, while halibut/sole and other "white" fish have the least.  Caution on mercury levels.  In turn, omega-3 fatty acids include these 2 major ones:  EPA and DHA.  [Dr Jeff]
   Fatty fish, like salmon, are a rich source of docosahexaenoic (DHA) and eicosapentaenoic acid (EPA) -- two omega-3 fatty acids that have a solid rep for promoting heart health by lowering triglycerides.  [RealAge]
   Tuna is one of the best fish sources of DHA fats you can eat, containing 900 mg per 3½ oz. serving — that's even higher than salmon, which has 800 mg per serving, while Atlantic cod or rockfish contained less than 500 mg. Plus, tuna contains a lot of heart-healthy EPA fats. [Dr Williams]
   Chronic inflammation of body tissues may play a role in the pathology of many diseases, including diabetes and heart disease. However, a new study reveals omega-3 fatty acids in fish oil may help reduce inflammation. Seek out a serving of oily fish such as salmon or tuna each week.  [RealAge]
   Fish and soy oil are excellent sources of omega-3 fatty acids, which have been shown in repeated studies to improve heart health. New research conducted among seniors age 60 and older finds that daily supplementation with fish or soy oil supplements can improve heart health in as little as two weeks. Doctors at the Emory University School of Medicine in Atlanta found that patients who supplemented with fish oil and soy oil experienced improved heart rate variability, one of the key measures of cardiac health. [LifeScript]
   Omega-3 fatty acids are associated with a reduced risk of dangerous heart arrhythmias, and fish oil supplements are a great source. However, a new study shows omega-3-rich soy oil supplements may provide those heart-health benefits, too, albeit to a smaller degree.  [RealAge]
   Omega-3 fatty acids found in fish appeared to help our fragile DNA tips -- called telomeres -- stay younger longer.  Telomeres guard DNA the way plastic shoelace tips stop your shoe laces from fraying. But telomeres grow shorter as part of the natural aging process.  We're talking extra wrinkles, gray hair, brittle bones, and even heart disease and cancer.  Scientists suspect that the omega-3s in fish activate the body's antioxidant defenses against telomere-munching free radicals. These healthy omega-3 fats may also boost activity of a telomere-pampering enzyme called telomerase.  [RealAge]

   Omega-3 fish oils are found in abundance in many cold water fish including salmon, halibut, and cod. Omega3s have a large number of beneficial health effects. In addition to immune system modulation and possible lessening of the effects of colds, they lower triglyceride levels, increase HDL (good) cholesterol levels, decrease blood clots, and reduce the inflammation of arthritis. [LifeScript]
   Recent TV reports and newspaper articles have helped raise the alarm about the problem of mercury-contaminated fish, consumption of which can lead to a host of ailments afflicting the health of the brain and various other parts of the body. However, while mercury poisoning remains a serious health issue, new research reports that consuming moderate amounts of fish with mercury may be safer for older people. According to a new report published in the Journal of the American Medical Association, people between the ages of 50 and 70 with a blood mercury level of 2.1 micrograms per liter did not appear to be negatively affected by the presence of mercury in their bodies. The Johns Hopkins researchers responsible for the study suggest that their findings indicate older people can safely eat fish, but in moderation. Government guidelines set 5.8 micrograms of mercury per liter as the safety cutoff point, above which mercury contamination is believed to lead to brain damage.  [LifeScript]

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Food Nutrition
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DIET/WEIGHT
A study has suggested that although present-day agricultural practices yield bountiful crops, the fruits and vegetables produced appear to contain less riboflavin, iron, vitamin C, and other nutrients than they did 50 years ago. Fill any nutrition gaps you may have by increasing your produce intake and including a multivitamin in your diet.
   Breakfast eaters consume fewer calories throughout the day and have better blood lipid profiles and insulin sensitivity than breakfast skippers, a recent study concludes. Low-fat yogurt with fruit, granola with skim milk, or whole-grain toast with peanut butter are all great choices to start your day.   [RealAge]
   A new study confirms that putting fat on your stomach may result from eating too much sugar and fat (obvious?), due to a hormone -- exacerbated by stress.  [LA Times]
   Low-G Diet:  Though its popularity appears to have peaked, the low-carb craze that took the health foods marketplace by storm in recent years is already spawning second-generation nutrition trends. Next up on the horizon, according to some health experts, are low-glycemic diets that emphasize not absolute number of carbohydrates, but rather a food’s score on the glycemic index, a scale that measures how quickly a food raises blood sugar levels. Already popular in Australia and Europe, the “low-G” lifestyle focuses on replacing starchy foods such as white bread and potatoes with foods rich in complex carbs, including beans, whole grain breads, and green vegetables. Some health experts doubt the potential for a low-G diet craze in the United States because of the unfamiliarity of the glycemic index to most consumers. However, that lack of familiarity is expected to change with the release of the updated USDA Food Pyramid, expected to endorse fibers and grains over starches and sugars.  [LifeScript]

BAD FOODS
Meats - Red or Processed
Cut back on red and processed meat to help keep your colon healthy. 
Eating 160 grams or more of red or processed meat per day -- the equivalent of about 5 and a half ounces -- was associated with a significant increase in a person's risk of colorectal cancer in a recent study. Try poultry, fish, dry beans, egg whites, tofu, or nuts for an alternative to red meat that is still rich in protein.  [RealAge]
   The American Association for Cancer Research reports that diets high in processed meat products, including sliced sandwich meats and hot dog franks, increase the risk of pancreatic cancer by as much as 67 percent. Researchers conducted a seven-year study of nearly 200,000 adults to reach their conclusions about the link between processed meats and pancreatic cancer. The study's authors defined "heavy consumption" of processed meats as eating more than 40 grams a day of the products. Though the cause of the link is yet to be determined, doctors believe that the use of preservatives in processed meats may help promote free radical damage in the tissues of the pancreas.  [LifeScript]

Hot Dogs
The average hot dog is a precooked, smoked sausage made up of meat trimmings – usually beef, pork, poultry, or some combination of the three. Only hot dogs identified as 100% all beef actually are. No matter what type of meat they contain, all hot dogs have binders like non-fat or whole dried milk, cereal, or isolated soy protein, to hold them together and give them their signature seasoning, says Kerry Neville, R.D., a registered dietician and spokesperson for the American Dietetic Association.
   Sodium – and a lot of it – is added for taste and to preserve the meat. “Some three-ounce hot dogs have as much as 760 milligrams of sodium, which is more than a third of your daily allowance,” Neville says.  Since most people don’t eat just one hot dog and they load their doggies up with salty mustard and relish, the amount of sodium they down is alarming, particularly for those who are salt-sensitive and have high blood pressure. Just two teaspoons of mustard adds another 115 milligrams of sodium and a tablespoon of relish another 165 milligrams.
   One of the most notorious ingredients added to the average dog is nitrates or nitrites. These preservatives are what give hot dogs and other processed meats a pink hue and keep them from spoiling. But research indicates that nitrates form chemical compounds called nitrosamines, which cause cancer in lab animals. They also increase the risk of certain cancers in people who eat processed meat regularly. 
   Three ounces of hot dogs – about two average-size ones – contain about 290 calories and less than two-tenths of an ounce of protein. The majority of calories – about 70% – come from fat.  In a recent Consumer Reports analysis of more than 600 hot dogs, the highest taste ratings went to full-fat beef varieties. Still, lower-fat or light hot dogs have at least one-quarter less fat than regular hot dogs – a nutritional bargain you should be willing to take. 
   Hot dogs made from chicken or turkey are generally lower in fat than those made from either beef or pork, but not in every case.  And none are low-fat, Neville says. They also rank no better in levels of sodium or nitrates.  Vegetarian options are a different story. They tend to be lower in fat than beef, chicken or turkey dogs, although tofu is not especially low-fat.
   For the best flavor, grill – don’t boil – your hot dogs.
[LifeScript]

Food Substances
=============
Carbohydrates 
Eating the right kind of carbohydrates may help you lose weight.  Although diets that restrict carbohydrates promote weight loss in the short term, there may be a better recipe for long-term health. A new study suggests eating plenty of high-fiber, low-calorie whole grains helps prevent overeating and long-term weight gain. [RealAge]
   Carbohydrates also trigger serotonin production in the brain, giving you that full-bellied, feel-good sensation.  [LifeScript]

Cholesterol - HDL, LDL
Cholesterol comes in two distinct types:  HDL and LDL.  HDL (High-density Lipoprotein) is the "good" cholesterol, while LDL (Low-density Lipoprotein) is the "bad" cholesterol.  HDL is good in that it helps get rid of the bad LDL, and is not dangerous itself; the higher the level of HDL the better.  LDL is bad in that it can be responsible for forming artery clogging plaques; the lower the level of LDL the better.  "Total" cholesterol levels are fairly meaningless, since only the LDL is bad; only the LDL levels matter.  [Dr Jeff]
   Recommended levels: [various]
	HDL should be at least 60.
	LDL should be below 100.
	Total cholesterol should be below 200 (200-239 is borderline high).
   HDL is produced in the body through consumption of mono-unsaturated fats (cf. "Fats"); and to a much lesser extent, poly-unsaturated fats; with saturated fats being extermely unhealthy.  Good food sources of HDL producing mono-unsaturated fats are avocadoes, olive oil, canola oil; most other vegetable oils contain poly-unsaturated fats.  [Dr Jeff]
   When it comes to cholesterol, there are three things you need to do: 
1. Reduce the absorption of dietary cholesterol with phytosterol esters 
2. Raise "good" HDL cholesterol levels with policosanol
3. Reduce LDL cholesterol oxidation with potent antioxidants. 
[Dr Sinatra]
   A recent review of several studies revealed that the risk of certain cancers -- including lung, colon, prostate, and breast -- may be affected by HDL levels. In the studies, the risk of these cancers took a nosedive in people with bountiful levels of HDL. Seems the inflammation dampening that results from high HDL may also help discourage the survival, growth, and spread of various tumor cells.  [RealAge]
   A recent study claims cholesterol-lowering benefits for coconut oil.  It further claims other such "short-chain" fats may hold similar benefit.  [LA Times]
   Having high HDL levels not only helps ward off cardiovascular disease, but new research shows it also may help keep your stroke risk low.  Older men with the lowest levels of HDL, the good form of cholesterol, were 3 times more likely to experience a stroke compared to men with the highest levels of HDL, a recent study determined. HDL cholesterol helps remove other fats from the blood, keeping arteries and blood vessels clear. You can raise your HDL levels by exercising regularly and including healthy fats in your diet.  [RealAge]
    Researchers at the Wilford Hall Medical Center at Lackland Air Force Base in Houston, Texas have found that increasing HDL can reduce the risk of devastating heart events by 52%. Not only does HDL help by stopping buildup in the coronary arteries, it also has the ability to remove the dangerous plaque buildup that is already present in these arteries.  [LifeScript]

Fats
Fats come in different molecular "chain" lengths -- long, medium and short; and different levels of saturation -- mono-unsaturated (long-chain fat molecules missing a single H atom), poly-unsaturated (long-chain fat molecules missing several H atoms), and saturated (long-chain fat molecules not missing any H atoms).  [Dr Jeff]
   Though you still won't see nutritionists recommending a high-fat diet any time soon, the recent discovery of a fat-blocking food additive brought researchers one step closer to improving the health of an increasingly obese and diabetes-prone public. Similar in its effects to fiber-like supplements such as chitosan, the new compound HPMC was found to prevent the absorption and transport of fats into the heart, liver and pancreas. Although HPMC is already commonly added to many foods and prescription medicines in order to improve texture and mouth-feel, the recent study by Agriculture Department scientists was the first to identify its fat-blocking capabilities. The study's authors, who will present their findings to the American Chemical Society, believe that HPMC may prove effective in preventing the onset of type 2 diabetes. [LifeScript]
   Trans fats, also known as "partially-hydrogenated" oils, are created when food manufacturers add hydrogen to unsaturated vegetable oil. This process of hydrogenation increases product shelf-life and stabilizes the flavor of food. Trans fats are often found in vegetable shortenings, crackers, cookies, potato chips, microwave popcorn, some margarines, and other packaged and processed snack food items. According to the American Heart Association, not only do trans fatty acids raise levels of "bad" LDL cholesterol, they also lower "good" HDL cholesterol. In addition, high levels of trans fatty acids in the blood translate into increased risk for inflammation in heart patients. Chronic inflammation can lead to serious health problems, but the consumption of "anti-inflammatory" foods such as fish, flaxseed, walnuts and Mediterranean-style fare can help reduce the risk.  [LifeScript]
   Lately, a lot of news has discussed the benefits of monounsaturated fats, found in foods like olive oil, nuts and seeds, which are prevalent in what has come to be known as the "Mediterranean diet." Generally, more than half of the fat calories come from monounsaturated fats in a Mediterranean diet. [LifeScript]

Omega-3/6 fats
Omega-3s are vital fats that support your heart, blood pressure, brain function, immune system, joints, and more. But unfortunately, the average person today gets just one-sixth the omega-3s as people in the 1800s.  [Dr Williams]
   You need to eat omegas in the right ratio. Most of us are eating far too many omega-6s, and not enough omega-3s.  [Dr Williams]

Sugars
Sugar generates an insulin spike and, when insulin spikes, it starts to ravage the fragile, but ultra-important endothelial lining of your blood vessels. If this razor-thin layer becomes damaged, all the precursors of cardiovascular disease are switched on and create the inflammatory mayhem that eventually leads to heart attack and stroke.  This repeated sugar-insulin reaction is more damaging than saturated fat, trans fats, radiation, microbes, or pharmaceutical drugs.  As bad as regular cane sugar is, the real enemy is high-fructose corn syrup (HFCS). [Dr Sinatra]

Carotenoids (in Fruits & Vegetables)
In addition to protecting against heart disease and cancer, carotenoids also may promote eye health and guard against eye diseases, such as macular degeneration. Examples of carotenoid-rich produce include tomatoes, spinach, lettuce, and carrots. Lycopene, lutein, zeaxanthin, and alpha- and beta-carotene are all carotenoids. Lutein and zeaxanthin concentrate in your retinas, where they absorb blue light that can damage your eyes and lead to age-related macular degeneration. [RealAge]
   Heaping a few extra servings of citrus, spinach or tomatoes into your diet every day will help fight off prostate cancer, a new international study confirms. The carotenoids found in abundance in these foods – including alpha-carotene, beta-carotene and lycopene – have previously been shown to protect against various forms of cancer in Americans, but the recent study published in the International Journal of Cancer was the first of its kind conducted among an Asian population. Other factors known to influence the likelihood of developing prostate cancer include age, family history and total fat and caloric intake. [LifeScript]

Caffeine 
A new study revealed that caffeine may cause calcium loss and increase the risk of developing kidney stones, particularly in people with a history of this problem. If you're interested in limiting your caffeine intake, try cutting back on coffee, tea, cola, chocolate, and coffee-flavored ice cream.

Homocysteine
A naturally-occurring amino acid, homocysteine has been linked by a wide body of research to a higher risk of heart disease and stroke. Now, a study published in the American Journal of Epidemiology finds that high levels of homocysteine in the blood may also contribute to lower mental performance in older individuals. According to the study, people over 60 years of age were shown to exhibit slower cognitive functioning and mental sharpness with higher homocysteine blood levels. Studies have shown that the nutrients folate, vitamin B6 and vitamin B12 can effectively lower homocysteine levels when combined with healthy eating and physical activity.  [LifeScript]
   Homocysteine also appears to be toxic to nerve cells, and elevated levels have been linked to Parkinson's disease.  [RealAge]
   Regular consumption of yogurt and cold breakfast cereals was associated with reduced homocysteine levels in a recent study. Keeping homocysteine levels in check may help reduce cardiovascular disease risk. Other foods in the study that lowered homocysteine levels include milk, bell peppers, and cruciferous vegetables, such as broccoli. 

Lutein
Research on lutein has shown that it has important health benefits for the eyes, skin and heart. Regular lutein intake has also been related to the prevention of age-related macular degeneration - a leading cause of vision loss and cataracts. So, do not be surprised to see juices being fortified with the natural ingredient lutein. Carrots are a natural source of lutein.  [LifeScript]

Colostrum

What is Colostrum?  You may recognize this supplement as the nutrient-rich liquid that is secreted by a mother’s mammary glands after she gives birth. One of the most important stages of an infant’s life is in the first few feedings it receives. Colostrum, found in that breast milk, provides essential nutrition in the form of vitamins, minerals and amino acids to the newborn infant, as well as a mix of very important immunoglobulins (antibodies) and growth factors. All of these components help a newborn infant to fight infections and ward of allergies, and primes them for a healthy existence. [LifeScript]
   Relatively new to the world of nutritional supplements, colostrum is making its way into adult supplementation as a possible immune activator and to support a healthy gastrointestinal (GI) tract. These nutritional supplements are not made from human breast milk, but are actually produced from cow’s milk in the first few days after giving birth. While a human mother produces only a small amount of colostrum in the 1-2 days after giving birth, cow’s produce upwards of 9 gallons of bovine colostrum. This is then processed and put into powder form for human use. [LifeScript]
   How Does Colostrum Work?  The evidence for colostrum points to its ability to support a healthy immune system by providing immunoglobulins – protein-containing molecules that are produced in response to invading pathogens (bacteria, viruses, and parasites) into a healthy host. Immunoglobulins are basically antibodies that bind to and activate various immune-stimulating cells to fight infection. Studies looking at the body’s response to upper respiratory tract infections while supplementing with colostrum have shown the supplement to be beneficial as it increasing the concentration of salivary immunoglobulin A, which is believed to fight the infection before it becomes active. However, studies have not been able to confirm that colostrum has any beneficial effect on fighting these infections once they are already in effect. [LifeScript]
   Colostrum may also have a positive effect on GI health by fighting disease-causing organisms in the intestines and bowel. Studies suggest that colostrum may be beneficial for preventing infectious diarrhea. Colostrum works by blocking the ability of pathogens to bind to the GI tract, thus making it impossible for the pathogen to multiply and cause infection. Some evidence has also shown colostrum to be effective in stimulating the repair of bowel tissues, which may become damaged during infection. [LifeScript]

Food Additives
===========
Artificial sweeteners
Aspartame- rumors abound that it can cause toxicity which damages musculo/neurologically (e.g., fibromyalgia, MS, lupus).  (Also cf. "Sugar").

HORMONES
=========
Male/Female
Both sexes have both male and female hormones, but in different relative amounts -- males have more testosterone, while females have more estrogen.  These balances change with age, giving a boost of primary sex hormone at puberty, then ever diminishing amounts of these hormones over time, as we age.  Problems occur when the ratios, or balances, get out of optimal.  Men have prostate problems, and women have breast, ovarian tumors or cancer.  There are many natural plant derived substances that affect these balances, by blocking testosterone or estrogen.  (cf. "prostate", "breast cancer").  [Dr Jeff]

Dihydrotestosterone (DHT)
DHT causes inflammation of prostate glands in men and kills hair follicles. DHT's malevolence can be combatted by consumption of various oils, such as pumpkin seed oil and avocado oil. [Dr Jeff]

Steroids
Anabolic steroids are male hormones related to testosterone, which have dangerous side effects, including heart problems.  Corticosteroids (e.g., Flonase, prednisone) are related to cortisone, a natural anti-inflammatory compound, which also can have dangerous side effects.  Corticosteroids are used to treat asthma, allergies, arthritis and acne.  Cortisone itself is directly injected into inflamed joints to provide drastic, immediate inflammation reduction.  [LA Times, Jeff]

DRUGS
======
Aspirin (salicylic acid)
Aspirin chiefly thins the blood, with a variety of benefits thereto accruing -- including, but not limited to:  relief of pain, headache, inflammation, fever; and reduced risk of heart attacks, ischemic stroke (clot), colorectal cancer (by 50%), prostate cancer, Alzheimer's. The flip side of aspirin's blood thinning is the risk of strokes (aneurism), excessive bleeding (hemophilia) and bruising, stomach bleeding/ulceration, and Reye's syndrome.  [LA Times, Jeff]
   Aspirin is known to reduce blockages in blood vessels and is safe enough to take in small doses daily. Heart doctors have recommended low-dose aspirin therapy for years, based on a body of research showing the drug’s success at lowering the risk of a first heart attack. However, until recently most patients involved in aspirin studies have been men, and new research suggests that aspirin may have different benefits when taken regularly by women. The recently released Women’s Health Study monitored the cardiovascular health of 40,000 women over a decade. Among the study’s most surprising findings was that, unlike men, women who took aspirin regularly were not less likely to experience a first heart attack. However, aspirin use was shown to cut a woman’s risk of stroke by almost a third.  [LifeScript]
   A recent study reveals that stopping aspirin therapy abruptly could increase stroke risk, especially in people with heart disease.  [RealAge]

Tylenol (acetaminophen)
Tylenol is a pain reliver, but not an anti-inflammatory. [Dr Jeff]

NSAIDs (nonsteroidal anti-inflammatory drugs)
Ibuprofen is the key ingredient in brand name pain relief and anti-inflammatory drugs such as Advil, Motrin.  [Dr Jeff]

Aleve
Aleve contains naproxen sodium, and is an anti-inflammatory drug also used for relief of pain, fever.  Aleve can also cause stomach bleeding/ulceration, and it has been recently shown to be dangerous for increased risk of heart attacks (like the COX-2 inhibitors) -- and thus should be avoided. [Dr Jeff]

COX-2 Inhibitors
Avoid ALL COX-2 inhibitors:  Vioxx, Celebrex, et al.
CELEBREX should not be taken in late pregnancy or if you've had aspirin-sensitive asthma or allergic reactions to aspirin or other arthritis medicines or certain drugs called sulfonamides. In rare cases, serious stomach problems, such as bleeding, can occur without warning. The most common side effects in clinical trials were indigestion, diarrhea, and abdominal pain. Tell your doctor if you have kidney or liver problems.

Prozac
The generic drug commonly substituted for Prozac is fluoxetine, which is often much less effective. [LA Times]

TOXINS
While federal guidelines establish standards for the concentration of toxins permitted in the air, water and food supply, a new public health report cautions that even very low doses of many toxins may pose a serious threat to health and increase the risk of disease. The report, published in the medical journal PLoS Medicine, exposure to the most common environmental toxins – lead, radon, secondhand smoke and water-disinfection byproducts – even at levels below established regulations can lead to lasting health damage. Numerous studies have linked lead exposure to cancer, lowered IQ scores, high blood pressure, and damage to the brain, kidneys and nerves. Meanwhile, secondhand tobacco smoke and byproducts resulting from water sanitation, including chemicals known as THMs, have been linked to increased risk of cancer, miscarriage, and birth defects. The report's authors stressed the importance of strong and assertive public regulation of toxin-producing industries.  [LifeScript]

GERMS
======
BACTERIA
--------
BAD/DANGEROUS
E. (Escherichia) coli (of the colon):  species of Gram-negative bacteria normally present in the intestines of man and all vertebrates.  [Webster's]
Can be accidentally present in meats not properly butchered; and when not thoroughly cooked, can cause food poisoning. [Dr Jeff]

H. pylori:  ulcer causing bacterium.

GOOD/FRIENDLY (cf. Yogurt)
Lactobacillus (L.): any of a genus of bacteria that ferment/sour milk (and milk products), carbohydrates, etc., producing lactic acid (C3H6O3) and carbon dioxide (CO2).  [Webster's]
Species include L. acidopholus, L. bifidus, L. bulgaricus, and Streptococcus thermophilus. [Dr Jeff]
   Lactobacillus plantarum 299v (Lp299v) promotes normal and regular bowel movements, and overall digestive health.  Studies suggest this exact strain may also help maintain normal blood pressure as well as cholesterol levels and support overall circulation and blood flow. In one of these studies, Lp299v was shown to help maintain normal blood pressure levels and promote normal fibrinogen levels in the test subjects. Fibrinogen is a protein that maintains proper blood viscosity or thickness. What this means is that Lp2ppv was shown to support overall blood flow and circulation. And two studies suggest that it may help promote optimal HDL to LDL cholesterol ratios and support a normal inflammatory response and immune system health.  [Dr. Sinatra]
   Streptococcus salivarius K12 is a probiotic that works in your mouth--crowding out unwanted bacteria before they have a chance to wreak havoc on your ears, nose, and throat.  It does that by generating two proteins-Salivaricin A and Salivarcin B. Researchers call these proteins bacteriocin-like-inhibitory substances (BLIS for short, an appropriate name).  [Dr. Williams]

VIRUSES
-------
Virus are not themselves living organisms, as are bacteria, but become parasitic infectors of host cells via their mimic of RNA strands.  They are capable of replication once inside an infected host cell, and may even cause accelerated cell division, as in the case of tumors. Viruses can be killed by only a few substances, such as hydrogen peroxide.  Neither "antiseptics" (kill bacteria on the skin) nor "antibiotics" (kill bacteria inside the body) have a direct effect on viruses -- except for the indirect benefit of the killing off of bacteria which in turn can make the immune system stronger. Viruses only die when their host cells die -- either by natural decay or being killed by immune system T-cells.  That is why viral infections can last so long.  [Dr Jeff]
   There are a few viral medicines:  targeted vaccines (usually containing dead viruses) to build antibodies in the blood, and virus blocking drugs (e.g., Acyclovir, Tamiflu).  [Dr Jeff]
   The best method of attacking viruses that have invaded the body is to employ the body's own immune system's killer T-cells to do the job.  But first, the T-cells must be transformed into specific viral hunting "antibodies" via exposure to viral specific "antigens"  (any substance which causes the body to produce antibodies).  Vaccines work by providing the "antigens" in the form of the virus itself, usually "dead."  The body then produces in reaction viral specific "antibodies," which have a relatively long life.  [Dr Jeff]
   Moreover, certain herbs provide a "vaccination" like effect, in that they sufficiently mimic cold/flu viruses to cause the T-cells to attack virus infected cells.  Echinacea is one such herb.  As such, it must not be taken in too large a dose, or for too long, (an idiosyncratic measure) else it starts to weaken the immune system and its T-cells.  (Thus, any study can "prove" efficacy or failure of such an herb.)  Other herbs (e.g., grape seed, olive leaf) and vitamins A and C provide antioxidant effect, which protects healthy cells from further infection.  When employed judiciously together, this offense plus defense combination can be effective. [Dr Jeff]
  Research is being done at univerisities such as Arizona State and Loma Linda on gene splicing viruses into foods such as potatoes, to provide edible vaccines. [LA Times]

Cold viruses
There are hundreds of different cold viruses (and many strains of flu), but they are collectively referred to as the "common cold."  [Dr Jeff]
   For a cold virus, the average American household presents a giant game of hop-scotch. Junior comes home from class with a common cold in tow and quickly sheds it to his sister, who hands it off to Mom, from whom the enterprising young virus skips right over to Dad. Hygiene-conscious parents have long mandated that children wash their hands with soap and water as a way to prevent in-house germ transmission. While a good scrub of 15 seconds or longer with hot water and soap remains a good hygiene standby, doctors are finding that new disinfectant hand gels can be equally effective – if not more so – at lowering infection rates. In a new study published in the journal Pediatrics, researchers found that families who reported regular use of alcohol-based hand gels had a lower in-house cold transmission rate than even families who regularly washed with soap and water.  [LifeScript]

Flu viruses
Norwalk virus:  an intestinal infection that has become the scourge of cruise ships.
Human Papilloma virus (HPV):  can cause cervical cancer.
HIV (Human Immunosuppressing Virus):  eventually causes the syndrome AIDS (Immuno Deficiency Syndrome)

Herpes virus
Cold sores don’t seem to carry the same stigma as genital herpes. But the fact is, strains of the same herpes simplex virus cause cold sores on the lips (and other areas of the face, chest, even the fingers), as well as the blisters around the genitals.
   Herpes simplex virus 1 (HSV-1) usually occurs above the waist (generally through kissing or sharing eating utensils), while herpes simplex virus 2 (HSV-2) usually occurs below the waist (generally through sexual contact). But the reality is that you can get either virus in either area through oral-genital contact. “People aren’t as embarrassed to say ‘I get cold sores’, but fewer people are apt to bring up that they have genital herpes, although both of them could be in either place,” Updike says. Genital HSV-1 actually appears to be on the rise among adolescents, according to Comrie, “because they’re having oral sex instead of intercourse.” While both HSV1 and HSV2 are treatable, neither are curable.
   Genital herpes is a sexually transmitted disease (STD) caused by the herpes simplex viruses type 1 (HSV-1) and type 2 (HSV-2). Most genital herpes is caused by HSV-2. Most individuals have no or only minimal signs or symptoms from HSV-1 or HSV-2 infection. When signs do occur, they typically appear as one or more blisters on or around the genitals or rectum. The blisters break, leaving tender ulcers (sores) that may take two to four weeks to heal the first time they occur. Typically, another outbreak can appear weeks or months after the first, but it almost always is less severe and shorter than the first outbreak. Although the infection can stay in the body indefinitely, the number of outbreaks tends to decrease over a period of years. [CDC.gov]
   Other signs and symptoms during the primary episode may include a second crop of sores, and flu-like symptoms, including fever and swollen glands. However, most individuals with HSV-2 infection may never have sores, or they may have very mild signs that they do not even notice or that they mistake for insect bites or another skin condition.  [CDC.gov]
   HSV-1 and HSV-2 can be found in and released from the sores that the viruses cause, but they also are released between outbreaks from skin that does not appear to be broken or to have a sore. Generally, a person can only get HSV-2 infection during sexual contact with someone who has a genital HSV-2 infection. Transmission can occur from an infected partner who does not have a visible sore and may not know that he or she is infected. HSV-1 can cause genital herpes, but it more commonly causes infections of the mouth and lips, so-called "fever blisters." HSV-1 infection of the genitals can be caused by oral-genital or genital-genital contact with a person who has HSV-1 infection. Genital HSV-1 outbreaks recur less regularly than genital HSV-2 outbreaks.  [CDC.gov]
   The signs and symptoms associated with HSV-2 can vary greatly. Health care providers can diagnose genital herpes by visual inspection if the outbreak is typical, and by taking a sample from the sore(s) and testing it in a laboratory. HSV infections can be difficult to diagnose between outbreaks. Blood tests, which detect HSV-1 or HSV-2 infection, may be helpful, although the results are not always clear-cut. [CDC.gov]
   It is important that women avoid contracting herpes during pregnancy because a first episode during pregnancy causes a greater risk of transmission to the baby. If a woman has active genital herpes at delivery, a cesarean delivery is usually performed. Fortunately, infection of a baby from a woman with herpes infection is rare. Herpes can make people more susceptible to HIV infection, and it can make HIV-infected individuals more infectious.  [CDC.gov]
   Health experts say the popular belief that cold sores are benign stems from social perception – not medical reality. Actually, the virus strain that causes cold sores can, in some cases, also cause serious eye and brain infections. It’s estimated that 50%-80% of American adults have oral herpes, while 20% have genital herpes.  [LifeScript]
   There is no treatment that can cure herpes, but antiviral medications can shorten and prevent outbreaks during the period of time the person takes the medication. In addition, daily suppressive therapy for symptomatic herpes can reduce transmission to partners.  [CDC.gov]

HPV
The Center for Disease Control (CDC) estimates that 20 million people are infected with HPV and that 50% of sexually active people will eventually be infected. In the United States alone, some five million new infections occur each year. HPV can be found in saliva, urine, semen, and genital secretions.  It is transmitted through sexual, skin-to-skin, and possibly even mouth-to-mouth contact.  [LifeScript]
   Fortunately, in most cases the body mounts an immune response that eliminates the virus.  But a small portion of people infected with HPV fail to clear the virus, and a subset of those develop cancer.  Earlier studies have linked HPV with head and neck cancers, while a new study shows a link between certain high-risk sexual behaviors, oral HPV infection and throat cancers.  The particular subtype of HPV that correlates with throat cancer is known as HPV16. Researchers estimate that about 18% of women and 8% of men (1%-2% of the total population) carry HPV16.  Although no vaccine can treat individuals who already carry the HPV virus, the Gardasil vaccine does protect against contracting the forms of HPV – including HPV16 – that cause cervical cancer.  [LifeScript]

***ORGANS
=========
HEART/CARDIOVASCULAR
Cardiovascular
We have more than 90,000 miles of arteries, veins, and capillaries running throughout our body. 
   All of these nutrients are critical cardiovascular-targeted supplements:  fish oil, vitamin C, selenium, niacin, L-arginine, and ATP-generating nutrients such as CoQ10, L-carnitine, magnesium, and D-ribose. [Dr Sinatra]
   High triglyceride levels are a heart health risk -- may be as important as cholesterol.  Normal range is
less than 150 mg/dL, and is too high if above 200 mg/dL.  The best way to lower your levels is with a healthy diet (avoid sugars and starches), exercise, and high-doses of omega-3 rich fish oil. [Dr Sinatra]
   Fibrin is a main "clotting factor" that snares red blood cells in a web-like mesh and thickens your blood so you don’t bleed excessively when you have an injury. But too much fibrin can easily build up and cause your blood and circulation to slow down. Your body naturally produces a fibrin-dissolving enzyme—called plasmin—that helps make your blood flow smoothly. But plasmin production decreases with age. In fact, by age 60, you only have a fraction of the plasmin you had when you were young. Too much fibrin and not enough plasmin makes your blood "tired," thicker, and causes your heart to work overtime to keep your circulation healthy.  There’s a substance, derived from natural food, called "natto" that mimics plasmin and helps your body produce more plasmin. It helps dissolve fibrin, naturally, and helps your blood flow easily and your circulation feel young again. [Dr Sinatra]

Heart Attacks
The majority of heart attacks occur during the early daytime hours between dawn and noon, studies have shown. While scientists offer differing theories as to why cardiac arrests seem to cluster around these particular hours, other research is showing that the common condition sleep apnea reverses the pattern of daytime heart failure and in fact makes death from heart attacks more likely during sleep. Affecting as much as a full quarter of the American public, sleep apnea is a condition that leads to interrupted breathing during sleep and can place extra stress on the heart. Researchers are in the process of wrapping up a second large-scale study of more than 10,000 subjects to uncover exactly why sleep apnea sufferers differ from others in terms of their increased nighttime death risk. [LifeScript]
   Thanks to a lifesaving new procedure, 15 seconds may be all the time it takes to gauge your risk for an imminent heart attack. A 2006 study in the Journal of the American Heart Association reported on the test, known as multidetector computed tomography, or MDCT. Researchers at Massachusetts General Hospital found that conducting an MDCT scan on chest pain sufferers provided a significantly more accurate measure of plaque buildup in the coronary arteries than traditional methods. Because only a small minority of U.S. emergency rooms are equipped to carry out MDCT scans, researchers called for more widespread access to the testing device.  [LifeScript]
   For younger men, the common cold bug may end up costing more than a box of Kleenex and a day out sick from work. A major joint study by doctors at the University of Wisconsin and Johns Hopkins Medical School finds that infection with the common cold could increase the likelihood of heart attacks among men between 30-50 years of age. The study's authors believe that the cold bacteria, known scientifically as Chlamydia pneumoniae, can cause damage to the heart and arteries over time by stimulating inflammation and interfering with immune responses. While follow-up studies are ongoing, doctors believe that the findings underscore the importance of sustained wellness and preventative measures such as rest, exercise and nutrition.  [LifeScript]
(Note:  Colds are caused by viruses; secondary bacterial infections can occur in warm, damp sinus and bronchial areas, esp. where immune function is low.)  [Dr Jeff]
   A recent Harvard University study finds that individuals diagnosed with heart disease live significantly longer when switching to the so-called Mediterranean Diet of fatty fish, grains, nuts, and nutrient-rich veggies. After four years on the Mediterranean Diet, patients reduced their risk of death from heart disease by a whopping 27 percent.  [LifeScript]
   The angioplasty, a procedure used to open blocked heart vessels and prevent heart attacks, is both one of the most potentially life-saving surgical operations and one of the riskiest and most invasive. While a single angioplasty procedure often gives heart patients a new lease on life, a new study finds that a repeat angioplasty may actually increase the risk of heart attack and death. According to a study published in the American Journal of Cardiology, undergoing a second angioplasty can increase a patient's risk of developing future heart complications by 15% or more. Researchers reiterated the need to study new and potentially safer methods for opening blockages.  [LifeScript]

PROSTATE
Your prostate gland produces most of the fluid in your semen. As your prostate’s muscles contract, they squeeze fluid from your prostate into your urethral gland during ejaculation. This fluid makes up the bulk of the ejaculate and nourishes and transports the sperm.  Roughly 9 out of 10 men will deal with prostate issues sometime in their lives.  [Dr Sinatra]
   Most men over the age of 45-50 discover their prostate through pain and/or urine stream diminishing coupled with increased frequency of urination.  This is a natural age-related progression due to enlargement of the prostate organ and its tissues -- due to some combination of these factors:
  1. hormone imbalance -- estrogen vs. testosterone, and high DHT (dihydrotestosterone) levels
  2. inflammatory biochemicals "prostaglandins" and/or "leukotriens"
  3. congestion of fluids in the prostate  [Dr Jeff]

The best treatment of "prostatitus" (enlarged prostate), I believe, is simply by regular supplementation of the mineral zinc.  Next best, is to address the hormonal issues with herbal extracts, such as beta sitosterol (main active ingredient in saw palmetto), saw palmetto and pygeum africanum.  Additionally, prostate massage (and/or usage via orgasms) can be tried, including the "deer exercise".  But, [Dr Jeff]
   The prostate contains the highest concentration of zinc in your body.  Zinc inhibits the activity of the enzyme that converts testosterone to DHT [DHT causes a swollen prostate].  [Dr Sinatra]
   A popular herbal supplement, saw palmetto (Serenoa repens), is touted to provide prostate relief.  It is believed that this herb is a testosterone and/or DHT suppressor, and it is also a source of "beta-sitosterol", as are pumpkin seeds.  (See also Pygeum africanum, Stinging nettles, and Broccoli.)  [Dr Jeff]
   Beta sitosterol is a phytosterol, a plant compound with chemical structures similar to those of cholesterol, and is contained in Saw palmetto.  It blocks the production of the enzyme responsible for converting the hormone testosterone to DHT. [Dr Sinatra]
   Some doctors, but not all, will claim the name "BPH" (benign prostate hyperplasia) is the same as "prostatitus" (this may be only semantics).  But, I believe prostate cancer is indeed unrelated to BPH, and it manifests with the body's current disposition to cancer in general -- i.e., with the body's inability to detect and kill malignant cells (which occur naturally). (cf. "prostate cancer")  [Dr Jeff]
   Men have a form of estrogen in their bodies called "estradiol". This particular form of estrogen is not always excreted by our bodies, and it can quietly build up and throw off our hormone balance.  A plant compound called "DIM" (diindolylmethane), found naturally in broccoli, cauliflower, cabbage and Brussels sprouts, helps the prostate in these ways:  balances estrogen and testosterone by making hormone metabolism more efficient; promotes optimal estrogen metabolism; balances estradiol levels.  [Dr Sinatra]
   Recently we discussed the importance of the antioxidant lycopene in protecting the prostate; also try adding saw palmetto.  [LifeScript]
   Lycopene is a carotenoid -- a natural compound that gives the red color to watermelon, tomatoes and pink grapefruit -- and lycopene is a proven antioxidant that has roughly twice the antioxidant power of beta carotene and 10 times the power of vitamin E.  Research shows that vitamin E helps reduce androgens (male hormones), which you need to keep at normal levels.  Also, all "OPC" antioxidants (e.g., grape seed) are important for prostate health in that they neutralize cell damaging free radicals, and help your body properly respond to inflammation.  The mineral selenium is another important antioxidant.  Finally, the herb "nettle root" may help limit the amount of testosterone, and thus DHT levels in your body for better prostate health.  [Dr Sinatra]
   Yet another natural plant food being touted is rye (Secale cerale) pollen, which contains "P60" and "GBX" phytochemicals.  [Dr Jeff]
   As men age, their testosterone levels decline, while their estrogen levels remain the same or increase. This imbalance is what causes prostate troubles.  The best way to balance your hormone levels is with a little-known nutrient called HMRlignan™ that was discovered by researchers at the University of Helsinki in Finland. It contains naturally occurring plant lignans from the Norway spruce that do an excellent job of helping to balance hormone levels by acting as weak estrogens in your body.  The weak estrogens in HMRlignan are "blockers" that keep the real estrogen from acting too strongly. [Dr Williams]
   (see also "Prostate Cancer" below)

***DISEASES, AILMENTS, SYNDROMES
================================
IMMUNE SYSTEM
Strengthening the immune system is the best offense for fighting diseases of all kinds.  This involves strengthening all the components of the immune system:  white blood cells (corpuscles), killer T-cells and specific antibodies -- coupled with the ability to identify diseased cells from healthy ones.  The following nutrients are believed to strengthen the immune system:  minerals:  zinc; herbs:  astragalus, echinacea/goldenseal; homeopathic:  oscillococcinum; foods: cruciferous vegetables such as broccoli, cauliflower and kale, and mushrooms such as shiitake and reishi, along with cinnamon and honey.  [Dr Jeff]
   Your immune system contains over 130 subsets of white blood cells, but natural killer (NK) cells comprise roughly half of the total.  NK cells provide the first line of defense for dealing with any form of invasion to the body, whether it be in the form of a virus, bacteria, or cancer cell.  Each NK cell contains several small granules which act as “ammunition.” Once an NK cell has recognized a cancer cell, for example, it attaches itself to the cell’s outer membrane and injects these granules directly into the interior of the cell. The granules then “explode,” destroying the cancer cell within five minutes. The undamaged NK cell then moves on to other cancer cells and repeats the process over and over again. When your immune system is particularly strong, active NK cells will often take on two or more cancer cells or pathogens at the same time.  If NK cells lose their ability to either recognize or destroy the invader, however, the situation can deteriorate rapidly. In AIDS and cancer patients, NK cell activity is likely the main criterion for estimating the chances of survival.  Studies have found that AHCC has the ability to increase natural killer cell activity through several mechanisms (cf. AHCC).  [Dr. Williams]

Infection, Bacterial
Bacteria naturally grow inside and outside the body wherever there is warm and moist tissue to feed off of.  There are good ("friendly") bacteria, and bad/harmful bacteria.  The good are useful in keeping down the population of bad:  just like in your garden, weeds will grow where there is fertile soil unless "good" crops are planted.  Bacteria are dangerous to the extent that their excretions are toxic (septic) -- and some, such as E. coli, staph, strep and botulinus are very toxic.  Yogurt (cf. Yogurt ) containing live friendly bacteria (e.g., L. acidopholous, L. bifidus) can be consumed to keep the digestive system free of harmful bacteria.  Common solutions of hydrogen peroxide can be used topically, and as a gargle, to kill both bacteria and viruses.  "Antiseptics" (Bactine, Neo-sporin) are used topically to kill bacteria (not viruses), and "antibiotics" (penicillin and its myriad mycin et al. derivatives) are taken internally (orally or injection) again to kill bacteria (not viruses).  [Dr Jeff]
   Care must be exercised when employing antibiotic therapy.  The antibiotic must be taken long enough to ensure killing all the bacteria, else any surviving bacteria could mutate to become resistant to that specific antibiotic.  Antibiotic-resistant bacteria is becoming our modern health scourge, giving birth to new "super bugs" to perplex our antibiotic campaign.  (If we are not careful, penicillin go from being the best medical discovery of the 20th century to the worst.)  [Dr Jeff]
   Besides drug-based antibiotics, there are many natural antibiotics.  The elemental mineral sulphur has been used for centuries both topically and internally, and its more potent but rarer cousin selenium can be used even more effectively.  (Smelly herbs such as garlic are high in these minerals, giving rise to the odor.)  Moreover, the precious metals gold and silver can be used both topically and internally (be careful of taking too much of these "heavy metals").  Silver used to be commonly employed to treat bacterial eye infections ("pink-eye"), in the form of silver nitrate (e.g., Argerol); but now tinctures of colloidal silver (50 ppm) are sold over the counter, and can be used in the same manner.  (Note that many eye infections are viral, and those require an anti-viral drug if severe.)  Finally, boric acid "eye washes" (not Visine) are the safest method of combatting common eye redness (moderately pink, but not pussy). [Dr Jeff]
   It sounds like something out of medieval folklore or 19th century warfare, not cutting-edge medicine. Nonetheless, so-called "maggot therapy" is making a comeback as a safe, quick and effective way of treating infected wounds. When carefully applied and monitored by a medical professional, maggots speed up the healing process by consuming dead wound tissue as well as potentially lethal bacteria, such as the so-called "superbug" MRSA staph infection. Medical researchers in Great Britain are currently staging the largest maggot therapy trial in history, involving hundreds of wound patients over the course of several years. Doctors are particularly interested in comparing the benefits of maggots relative to more modern therapies such as the wound sanitizer hydrogel. Certain forms of wounds such as chronic leg ulcers are a significant health and financial burden, affecting tens of thousands of patients and persisting for years.  [LifeScript]

Infection, Viral
(see VIRUSES above)
The best approach to fighting any viral infection is to employ a combination of offense and defense:
	Offense:  build the immune system (killer T-cells) -- take zinc (internally, and as a homeopathic nasal spray), and the herbs echinacea, astragalus, olive leaf; also, use hydrogen peroxide as a gargle and nose drop to directly kill the virus.
	Defense:  protect healthy cells via taking antioxidants -- vitamins A and C, grape seed extract, and all vitamin C rich fruits and vegetables (grapes, cherries, berries, oranges, broccoli).

Allergies
One of the most common allergies among children is to nuts, especially so-called "tree nuts" such as almonds and pecans. Among the allergic themselves, the severity of symptoms ranges from mild irritation to life-threatening emergencies. However, a new study suggests that a significant number of children with nut allergies may outgrow their symptoms once they reach adulthood. The study, conducted at Johns Hopkins Children's Center, estimates that nearly a tenth of all children with diagnosed tree nut allergies, including some with the most severe symptoms, will eventually be able to consume nuts with no reaction whatsoever.  [LifeScript]

Colds/Flu
Both colds and flu are viral infections of the respiratory tract, with "flu" being more severe (stronger symptoms, longer duration).  Colds alone rarely cause a fever; a fever indicates a "flu" or a secondary bacterial infection.  Colds and flu cause excess, but clear (or slightly yellow), fluids, or "phlegm."  The presence of dark and/or greenish phlegm indicates a secondary bacterial infection.  Bacterial infections in the head generally result in sinusitis and/or ear infections; while bacterial infection in the lungs generally result in bronchitis, and if not cared for properly, can lead to pneumonia.  Antibiotics have no direct effect on colds or flu, but do fight/prevent secondary bacterial infections.  [Dr Jeff]
   According to a study conducted by researchers at Children's Hospital of Boston, localized outbreaks of flu tend to begin their spread among 3-4 year-old children, who typically are the among the first age groups to begin showing flu symptoms. Researchers theorize that preschoolers transmit the virus to classmates, parents and caregivers, who then spread it to other family members and coworkers. [LifeScript]

Angina
Angina, a condition characterized by inadequate blood flow to the heart which results in chest pain, appears to affect men and women equally. That's the primary finding of a new heart health study, conducted by British researchers, which was recently published in the Journal of the American Medical Association. The study used data from nearly 100,000 male and female patients who were tested for angina as part of routine medical check-ups. According to researchers, the rate of angina among adult women in industrialized countries is approximately 1.89 per 100 women. Among men, the estimated angina rate was 2.03 per 100, only a slight and statistically insignificant amount higher. However, researchers also suggested that an angina diagnosis may be more serious and potentially fatal for women than men.   [LifeScript]

Hypertension
Hypertension is high blood pressure:  140/90 mmHg or higher
Prehypertension:  120/80 to 139/89 mmHg
Normal blood pressure:  119/79 mmHg or lower  [RealAge]
   High blood pressure affects a solid quarter of the adult population, raising the likelihood of death from heart attacks and strokes. While many heart-conscious Americans look to expensive prescription drugs to regulate blood pressure, new research is showing that hypertension relief can be available much more cost-effectively and closer to home. A Journal of the American Medical Association study of 30,000 patients found that cheap diuretic pills were at least as successful at relieving hypertension as more costly ACE inhibitors and calcium channel blockers. Meanwhile, a second study found that practicing simple stress management techniques over the course of several months significantly reduces the risk of high blood pressure. Those experiencing hypertension are advised to consult with their doctor before attempting any change in their prescribed course of therapy.  [LifeScript]
   I find that simple supplementation of the mineral magnesium can normalize/stabilize blood pressure.  Moreover, nitrogen rich foods, such as dark brown spices and chocolate, dilate blood vessels -- thereby lowering pressure.  [Dr Jeff]
   A recent study reveals that having a systolic pressure of 120 to 139 mm Hg or a diastolic pressure of 80 to 89 mm Hg -- considered prehypertension -- may increase a person's risk of cardiovascular disease by as much as 32 percent.  [RealAge]
   Doctors have long known that high blood pressure and high cholesterol are significant predictors of a person's risk of death from heart disease. However, in a major new study published in the American Journal of Hypertension, researchers identify systolic blood pressure as the single strongest predictor of heart death risk. Systolic BP, which is the "top" number in the blood pressure reading, was found by researchers to be more closely associated with heart risk than other risk factors such as high cholesterol and elevated diastolic blood pressure. Systolic blood pressure is used as a measure of how forcefully the heart contracts during a beat. Meanwhile, diastolic blood pressure measures the pressure in the major arteries while the heart relaxes and fills with blood in between beats.  [LifeScript]
   Snacking on protein-rich sunflower seeds may help lower your blood pressure.  Recent research shows that a diet with ample amounts of vegetable protein, such as the protein found in sunflower seeds, may help keep blood pressure down. A diet high in animal protein offered no such benefit in the study. Stock up on sunflower seeds, cashews, and kidney beans to get your fill of blood pressure-lowering veggie protein.  [RealAge]
   Most people can safely consume up to 250 milligrams of caffeine per day. However, in a study of women, caffeine-containing colas were associated with an increase in blood pressure regardless of whether the colas were diet or not. Interestingly, coffee consumption was not associated with hypertension risk in the study. Researchers speculate that there may be something particular about caffeine-containing cola that impacts blood pressure. More research is needed to confirm the association.  [RealAge]
   Laughter relaxes blood vessels and increases blood flow -- the exact opposite of what your blood vessels do when you are stressed.  [RealAge]

Arthritis
There are two types of arthritis:  osteo and rheumatoid.  The former is due to degeneration via wear or disuse, while the latter is an autoimmune attack on joint cartilage; both can cause painful bone on bone friction.  Both forms of arthritis can be treated via combining these natural remedies:  glucosamine (material to repair tissue); chondroitin (helps lubricate); sulphur (as MSM) and/or selenium (essential minerals, and super-antioxidants) also boost cell growth; turmeric (spice in curry; anti-inflammatory); and gelatin (cartilage re-building material, best via eating jello).  [Dr Jeff]
   Glucosamine is a type of sugar that seems to play a role in the formation and repair of cartilage.  Chondroitin sulfate is part of a protein that gives cartilage its elasticity. It is believed to improve the shock-absorbing properties of cartilage and helps cartilage retain water. MSM, a naturally occurring sulfur compound found in fruits, vegetables and grains, is said to reduce pain and inflammation of arthritis. [LifeScript]
   Osteoarthritis is the accumulation of several stages of injury. At first, the cartilage cushion loses elasticity and is more easily damaged from injury or use. As the cartilage wears down, the underlying bone thickens and develops boney growths or spurs. At this stage, bits of bone and cartilage float in the joint. The joint lining then becomes inflamed and releases compounds that further damage the cartilage. The normal lubricant fluid also deteriorates, further exposing the joint surfaces to injury. [LifeScript]
   Complete set of natural remedies:  [various]
	-Glucosamine:  an essential component of cartilage production and joint function 
	-MSM (Methyl-Sulfonyl-Methane):  organosulfer compound supports blood flow to cartilage
	-Omega-3 Essential Oils:  Lubricates joints for mobility and flexibility
	-Boswellia Serrata Extract:  anti-inflammatory
	-SAM-E (sulphur-containing amino acid): Building block of crucial proteins in the joint
	-Turmeric Extract (Curcuma Longa):  antioxidants and anti-inflammatory
	-White Willow Bark Extract:  anti-inflammatory 
	-Ginger:  Studies at the University of Miami concluded it could reduce joint pain. 
	-Cayenne Pepper:  Known to activate endorphins to sooth and relieve agitation and discomfort. 
	-Hyaluronan:  Makes cartilage resilient to compression and cushion joints.
	-Hyaluronic acid (HA):  component of synovial fluid that lubricates joints (HA is produced in cartilage, epidermis and elsewhere, but highest concentration in skin, vitreous humor, connective tissue; keeps synovial fluid thick and slippery; absorbs water; supplies cells with nutrients for intercellular communication; healthy knee contains ~2 ml of synovial fluid with an HA concentration of 2.5 to 4.0 mg/ml; supplement commonly derived from rooster combs.)
	-Selenium (Se):  mineral more potent than sulphur as super-antioxidant
	-Vitamin C (and other antioxidants) can thwart cartilage loss and slow osteoarthritis progression. 
	-Tea: It’s chock-full of anti-inflammatory compounds and antioxidants
	
   Nix red meat, and skip the sugary and starchy stuff. Proinflammatory substances in these foods -- like saturated fats in red meat -- could spur joint pain or make it worse.  [RealAge]
   Fatty acids/oils such as flaxseed oil, evening primrose oil, Norwegian salmon oil and EPA fish oil are all claimed to be good for combatting arthritis.  New claim for the New Zealand green-lipped mussel that contains a unique configuration of ETA fatty acid.  [Dr Jeff]
   People without enough selenium in their bodies face a higher risk of knee osteoarthritis, a first-of-its-kind new study (11/06) suggests.  University of North Carolina at Chapel Hill Thurston Arthritis Center medical scientists and colleagues conducted the research. It focused on the knees of 940 participants enrolled in the Johnston County (N.C.) Osteoarthritis Project, a continuing, federally supported investigation of osteoarthritis that began 15 years ago and is headquartered at UNC.  Scientists found that for every additional tenth of a part per million of selenium in volunteers' bodies, there was a 15 percent to 20 percent decrease in their risk of knee osteoarthritis. Those who had less of the trace mineral than normal in their systems faced a higher risk of the degenerative condition in one and both knees. The severity of their arthritis was related to how low their selenium levels were.  [RealAge]
   Arthritis patients may take daily, morning and night, one cup of hot water with two spoons of honey and one small teaspoon of cinnamon powder. If taken regularly even chronic arthritis can be cured.  [anon]
   According to a new Duke University study, stress and chronic mood fluctuations in children are a powerful predictor of the development of childhood arthritis. The study's authors tracked the day-to-day health progress of children who had reported the symptoms of arthritis. Their findings indicate that daily stress and mood were significantly associated with the severity of arthritis pain, and that in some cases children who reported environmental or emotional stress were less responsive to prescription arthritis medications. Researchers hope the study leads to a greater emphasis on behavioral therapy over medication alone. [LifeScript]
   Resistance training, range of motion exercises, and walking increase quality of life and reduce pain and stiffness in people living with leg and knee osteoarthritis, a recent study reveals.  [RealAge]
   Osteoarthritis of the knee is estimated to be the single leading cause of physical disability in adults. In order to prevent the development of the potentially debilitating condition, a new study recommends moderate-intensity, regular exercise. The study, which was published in the journal Arthritis & Rheumatism, found that patients diagnosed with osteoarthritis who engaged in supervised exercise three days a week drastically improved their joint function, while those who engaged in no exercise experienced worsened cartilage condition. The findings of the new study challenge the conventional wisdom that exercise may cause further wear and tear to arthritis-prone knee cartilage.   [LifeScript]
   In a recent study of people at risk for knee osteoarthritis, exercising at least 3 times per week reduced symptoms, improved function, and increased the amount of collagen-building glycosaminoglycan in their knees.  [RealAge]
   According to the results of an international arthritis study, physical therapy programs which incorporate moderate exercise can reduce pain for sufferers of spinal arthritis. The study, which was published in the Journal of Rheumatology, monitored the health progress of more than 500 patients identified as suffering from an arthritic condition of the spine known as ankylosing spondylitis, or AS. The study's authors found that those AS patients who engaged in some form of physical therapy were significantly more likely to experience reduced pain symptoms and increased mobility. Among only the sub-group of patients who undertook physical therapy, researchers found that those who participated in a supervised program fared just slightly better than those who engaged in an individualized home exercise program.  [LifeScript]
   Nightshade vegetables are among the foods that some people feel can trigger arthritis flares. Others feel their arthritis symptoms improve when nightshade vegetables are avoided. What are nightshade vegetables? According to The George Mateljan Foundation, food members of the nightshade family include:  potatoes (not sweet potatoes), tomatoes, eggplant, sweet and hot peppers (including paprika, cayenne pepper and Tabasco sauce), ground cherries, tomatillos and tamarillos, garden huckleberry and naranjillas, pepinos and pimentos.
   Should people with arthritis avoid nightshade vegetables? According to the University of Washington website, "No foods have been definitively shown to cause or exacerbate arthritis in most individuals. A variety of diets and hand-me-down information exists about certain foods and arthritis, in particular the night shade plants, but none of it has been proven." The effect of foods on arthritis symptoms vary greatly from person to person. It is an individual decision whether or not to avoid nightshade vegetables.  [about.com]
   Other foods often viewed as possible offenders:  caffeine, dairy products, nightshade vegetables, sugar, additives and preservatives, chocolate, red meats, salt.  [about.com]
   New joint healing breakthrough:  "prolotherapy" rebuilds tissue including cartilage, ligaments and tendons.  A doctor injects an "irritant solution" into the affected joint, which triggers a healing response called a "sterile inflammation".  Almost immediately blood rushes to the area, delivering oxygen, nutrients and "fibroblasts".  It is practiced by only 300 US doctors presently.  [Bottom Line Health]

Acne
People suffering from mild cases of acne can benefit significantly from small doses of Accutane and other tretinoin-based acne treatments, a new study finds. Conducted by researchers at Israel's Soroka University, the study found that low-dose Accutane was also an effective means of reducing the side effects of inflammation and dryness that have been associated with Accutane in past research. For the purposes of the study, "low-dose" was defined as 20 milligrams of Accutane daily over the course of six months. At that dosage, researchers found that a remarkable 95% of patients experienced either complete remission of their acne or significant improvement at minimum.   [LifeScript]
   The prescription acne treatment Differin was deemed safe and effective for moderate-to-severe acne sufferers, a new study concludes. Conducted by the American Academy of Dermatology, the study monitored nearly 2,000 users of the acne treatment over the course of 12 weeks. The vast majority of patients at the conclusion of the study period experienced dramatic improvement in acne, and the number who experienced irritation or other negative side effects was found to be statistically insignificant. Differin belongs to a class of acne treatments known as retinoids, whose prescription some previous studies had called into question due to possible skin irritation in some patients.  [LifeScript]

**Diabetes & Blood Sugar**
Blood Sugar
===========
There are a number of natural remedies to lower or control blood sugar levels, including these:
1. cinnamon (esp. cassia bark; an herb)
2. chromium (picolinate or polycotinate, a mineral; rec. 200 mcg)
3. vanadium (a mineral)
4. blueberry leaf (herb)
5. gymnema sylvestre - herb containing "gymnemic acids" that can slow the transport of sugar into your bloodstream. 
6. avocados (oleic acid helps)
7. beans (fiber mitigates blood sugar level changes)
8. coffee (studies suggest insulin sensitivity improves)
9. tea (black tea polysaccharides lower blood sugar more than other teas)
10. vinegar (enhances insulin sensitivity)
11. fenugreek - herb that lowers blood glucose levels up to 54%
[Dr Jeff]

Diabetes
--------
Type 1 diabetes (juvenile onset) results from a shortage of insulin, which is caused by an autoimmune destruction of the insulin-producing cells in the pancreas. [LA Times]
Type 2 diabetes is caused by a progressive failure of the body to respond to insulin, and thus is also called "insulin resistant" diabetes.  [Dr Jeff]
   The hormone insulin tells glucose in the blood to enter cells. The glucose is then stored or used for energy. Insulin resistance occurs when the cells resist the insulin's orders. Researchers have theorized that insulin resistance may have a genetic component that is triggered by living a sedentary lifestyle or being overweight.  In overweight individuals, cells may fail to respond to insulin, causing the pancreas to pump out more and more insulin in an effort to overcome the cells' resistance. However, once the pancreas can no longer keep up with the requirement for more insulin blood glucose levels rise. This is a common cause of type 2 diabetes.  [LifeScript]
   According to a study out of the Netherlands, moderate daily alcohol consumption can significantly lower the risk of developing Type 2 diabetes. The operative word, however, is "moderate" consumption. The study also found that excessive alcohol intake presents a higher diabetes risk. Moderate drinking is defined as consuming between four and 48 grams of alcohol – or about three glasses of wine – per day. [LifeScript]
   Loma Linda researchers have genetically developed a potato-based vaccine that could prevent (but not cure) Type 1 diabetes.  their 1999 animal study reduced the onset of diabetes  by nearly 60%.  [LA Times]
   A new study released by China’s Peking Medical Union College links the presence of herpes simplex type 1 virus, which causes cold sores, to the development of type 2 diabetes. Doctors at the university tested more than 1,500 diabetic and non-diabetic subjects and found that subjects infected with herpes simplex type 1 were 50 percent more likely to suffer from diabetes as well. The study comes on the heels of reports identifying hepatitis C infection as another risk factor for type 2 diabetes. Together, the findings on both herpes simplex and hepatitis C are causing researchers to pursue a more general link between inflammatory viral infection and type 2 diabetes. [LifeScript]
   Sleeping for less than 6 hours or more than 9 hours per night was associated with an increased risk of diabetes in a recent study. These same poor sleep habits also were linked to impaired glucose tolerance, a condition marked by higher-than-normal blood sugar levels. Aim for 6 to 8 hours of sleep per night.  [RealAge]
   Breakthrough technology now allows transdermal delivery of insulin:  the "U-Strip" from Dermisonics, Inc. [Dr Jeff]

Asthma
More than 20 million Americans suffer from some degree of asthma, a condition that is estimated to result in 5,000 deaths annually. In recent years, concerned doctors and researchers at the National Institutes of Health have suggested that those suffering from mild persistent asthma would benefit from using anti-inflammatory prescription drugs typically prescribed only to severe asthma sufferers. A new study conducted by the University of California at San Francisco, however, finds that the traditional asthma inhaler may be all that mild asthmatics need. Subjects in the study who took daily anti-inflammatory drugs showed no more improvement in their mild asthma symptoms than those who took only a placebo. While additional research confirms the findings, doctors do not recommend that asthma patients attempt to self-prescribe any form of treatment.  [LifeScript]
   A miraculous asthma remedy, called Yamoa Powder, is a bitter powder produced from the bark of the rubber tree, Funtumia elastica. To make it more palatable, you can mix it with something sweet such as honey or jelly. The best results are achieved when you use a raw honey that has been produced locally. The honey helps supply small amounts of pollen and other allergens to further “acclimate” your immune system. [Dr Williams]

Obesity -- Metabolic Syndrome
Nearly one in three American adults may suffer from a newly diagnosed syndrome that greatly increases the already sizeable health risks of obesity, according to health officials. The disorder, recently identified by the National Institutes of Health as “metabolic syndrome,” is a collection of four major obesity-related symptoms: high blood pressure, insulin resistance, high levels of triglycerides and low levels of “good” HDL cholesterol. Metabolic syndrome appears to be most common among seniors, Latinos and African Americans, but is also beginning to be diagnosed in children and among individuals who experience rapid short-term weight gain. Victims of metabolic syndrome are known to be at a greatly increased risk of both heart disease and type 2 diabetes. Until further research can identify the most effective treatments, doctors recommend strict diet control and regular exercise, but have also been known to prescribe diabetes medications in order to regulate the blood sugar levels of syndrome sufferers.  [LifeScript]

Osteoporosis
According to a new international study, vitamin D deficiency and osteoporosis are staggeringly common across the globe, and particularly so among postmenopausal women. The study, presented at the 11th World Congress on Menopause, finds that total vitamin D deficiency afflicts more than half of all individuals in North and South America and Europe, as well as a stunning 82% of individuals in the Middle East and 63% in Asia. In addition, researchers found that vitamin D deficiency rates remained relatively stable between the winter and summer seasons. Worldwide, the study estimated that slightly more than half of all postmenopausal osteoporosis sufferers lack adequate vitamin D intake, regardless of age, region or climate.  [LifeScript]
   Weakened and brittle bones are often accepted as regular costs of aging. However, new research finds that the bone disease osteoporosis may be caused by a type of wheat allergy that prevents the body from absorbing adequate amounts of vitamin D and calcium from food. The condition, commonly known as celiac disease, creates an intolerance to the gluten found in wheat flour, interfering with normal digestion when foods with high amounts of gluten are consumed. A recent study by Washington University doctors found that osteoporosis sufferers experience undiagnosed celiac disease at a significantly higher rate than the general population. Patients who were prescribed a gluten-free diet experienced dramatic improvements in both bone strength and overall digestive functioning.  [LifeScript]

Depression
Common depression can be most simply treated by sugar containing foods, chocolate or other mood enhancing foods.  For more regular occurring depression, the common herbal remedy is St. John's Wort, and there are natural chemical mood treatments such as SAM-e.  Severe depression requires expert attention to the idiosyncracies involved, including genetic predispositions (where gene repair might be applied, or chemical imbalances detected and rectified).  [Dr Jeff]
   Low levels of certain neurotransmitters in regions of the brain can be a cause of depression, including these:  serotonin, dopamine (cf. Parkinson's), norepinephrine.  [LA Times]
   Depression is also a side effect of many drugs, and an induced condition of many diseases (e.g., Parkinson’s).  [Dr Jeff]
   Results of a new study confirm an association between folate levels and depression.  [LifeScript]
   In a study, depressed men experienced an increased risk of dying from stroke.  [RealAge]
   Modern diets are high in omega-6 fatty acids -- found in meat, eggs, refined grains, and corn oil -- and low in omega-3 fatty acids. New research suggests this imbalance could be a risk factor for depression. Add more mood-boosting omega-3-rich foods, such as flaxseeds, fish, and nuts, to your diet.  [RealAge]
   Deep brain stimulation, an experimental treatment in which tiny electrode devices are surgically implanted in affected areas of the brain, has successfully been used to treat neurological conditions such as epilepsy and Parkinson’s. Now, new research is offering the possibility that deep brain stimulation could become an effective treatment of extremely severe, chronic forms of depression. A study published in the brain specialists’ journal Neuron shows dramatic improvements in patients’ psychological health after two months of deep brain stimulation. Many of the study’s participants had previously been treated with antidepressant prescription drugs, counseling, and other forms of electroconvulsive therapy, with little success. The study’s authors note that deep brain stimulation is still an experimental form of therapy. Patients suffering from more common forms of depression are still urged to seek less invasive therapies, as well as healthful diet and regular exercise.  [LifeScript]
   The American Psychiatric Association's current guidelines recommend prescription antidepressants to treat moderate-to-severe forms of depression, but recent findings suggest that less invasive therapeutic counseling can be just as effective. Clinical researchers at the University of Pennsylvania studied hundreds of patients diagnosed with moderate or severe depression and found that those who attended bi-weekly sessions with a counselor were just as likely to experience psychological improvement as those who took prescription pills. [LifeScript]
   The Food and Drug Administration's pharmaceutical advisory panel recently voted to consider approval of a new low-dose depression skin patch. The patch, sold under the name Emsam, is the first skin patch to be marketed as a depression treatment. Emsam belongs to a class of antidepressant treatments known as monoamine oxidase inhibitors, or MAOIs, which some studies have shown can raise the risk of high blood pressure in patients who smoke or consume high amounts of dairy products and meat. While the FDA advisory panel voted to allow further consideration of Emsam, scientists noted their concern about the potential hypertension risk and called for further rigorous studies before final approval of the patch.  [LifeScript]

Hepatitis
In a recent committee report, the Centers for Disease Control and Prevention recommended nationwide hepatitis A vaccination for all children. The report, issued by the CDC's Advisory Committee on Immunization Practices, noted that previous recommendations that only children in states with high hepatitis A rates be vaccinated may have been insufficient to protect many at-risk children. The new requirements urge physicians to begin vaccinating all children between 12 and 35 months of age against the virus, which attacks the health of the liver and can be transmitted through contact with bodily fluids. To prevent hepatitis A transmission among adults, the CDC recommends proper sanitation and routine hygiene procedures.  [LifeScript]

ADHD
The symptoms of disorders such as dyslexia and attention deficit-hyperactivity disorder (ADHD) can disrupt school and family life and impact the future course of a child's health and well-being. While some blame behavior problems on poor parenting or genetics, new research shows better nutrition, especially including omega-3 fatty acids, can improve children's behavioral problems and support healthy cognitive development. An Oxford University study finds that children between 5 and 12 years of age showed significant improvements in behavior and brain function after only three months of omega-3 supplementation. The findings add to a mounting body of research showing a link between good nutrition – including supplementation – and healthy child development. [LifeScript]

Eczema
Eczema is a skin disease characterized by inflammation, itching, and the formation of scales.  Common scalp dandruff is a minor form of this.  Dandruff shampoos containing zinc (e.g. Garnier Fructise, containing pyrithione zinc), and certain other zinc ointments, can be effectively used to some extent.  Most drugs are ineffective and risky:  the FDA recently posted an alert of cancer risk with Elidel and Protopic, and corticosteroid creams are unsafe to be used repeatedly.  Moisturizers such as Noxzema, Vaseline and Lubriderm provide mild relief.  [Jeff, LA Times]

Emphysema
A debilitating illness that has been associated with chronic cigarette smoking, emphysema causes more than 15,000 deaths nationwide each year and is responsible for crippling and lowering quality of life for untold numbers of Americans. While conventional wisdom would lead one to expect that being diagnosed with emphysema would compel smokers to reconsider their habit, a troubling new study finds that many do not. According to the study, conducted by the federal Department of Health and Human Services, up to 43% of Americans diagnosed with emphysema continue lighting up on a regular basis.  [LifeScript]

Alcoholism
The disease afflicts nearly 14 million people nationwide, or nearly one in every 10 adults. It kills nearly 20,000 Americans each year, both directly and as a result of alcohol-related incidents and conditions. A history of alcoholism and alcohol-dependency has also been found in nearly one-third of people diagnosed with psychotic disorders.  The World Health Organization (WHO) estimates that alcoholism causes more than 320,000 deaths per year in the industrialized world, approximately 185,000 in men and 142,000 in women. In developing countries, where rates of alcoholism among the population can be higher, alcohol has been blamed for more than 1.5 million deaths in men and 300,000 in women every year. Public health officials consider the problem of alcohol consumption particularly acute in central and eastern Europe, where economic troubles and the affordability of highly-concentrated alcohols such as vodka have led to near-epidemic levels of alcoholism.   [LifeScript]   According to a major new international study, the cancer risk associated with heavy alcohol consumption has long been underestimated and may rival even the risks posed by smoking. The study, conducted by the France-based International Agency for Research on Cancer, was recently published in The Lancet Oncology journal. Based on its results, researchers conclude that excessive drinking and alcohol dependency can significantly raise the risk of a host of cancers, including those of the breast, colon, esophagus, larynx, liver, and mouth. Alcohol consumption may also be associated with lung and pancreatic cancer, although the findings of the study were not entirely conclusive on those two forms.  Some research has suggested that the increase in head and neck cancers in eastern European countries may be partially attributed to rising rates of alcoholism.  [LifeScript]
   Recent breakthroughs in medicine have provided new hope for the most severely alcohol-dependent, as prescription drugs such as naltrexone have been shown to stave off cravings and allow alcoholics to remain sober during the painful period of early withdrawal. Recently, a study conducted by the University of North Carolina found that injectable forms of prescription alcoholism drugs may be an even more efficient therapy. According to researchers, while both prescription daily pills and monthly injections have been shown to significantly reduce relapse rates among severe alcoholics, the advantage of monthly injections may lie in their less-regular treatment cycle.  [LifeScript]
   The 24-hour Alcohol Treatment Referral Hotline can be reached at 1-800-ALCOHOL. For a guide to local Alcoholics Anonymous meetings and other treatment options, sufferers are also encouraged to contact their physician.  [LifeScript]

Sexual Function and Impotence
Blood flow and circulation play a large role in sexual performance. In fact the entire act relies on a rush of blood that is a result of nitric oxide being released from blood vessels. Nitric oxide is found in the lining of blood vessels where its role is to signal the surrounding muscles to relax, thereby allowing for increased blood flow.  Nitric oxide is formed from an amino acid called L-arginine and oxygen. [Dr Sinatra]
   A formula to enhance libido, get your blood flowing, and increase sexual performance and satisfaction: black pepper extract, avena sativa (also known as “wild oats”), muira puama, stinging nettles and niacin. [Dr Sinatra]
   Most dark brown spices such as chocolate, cinnamon, chile powder (turmeric), etc. are rich food sources of nitrogen, some of which can form nitric oxide in the blood.  These are natural aphrodisiacs.  [Dr Jeff]

Lyme Disease
Propagated by ticks, Lyme Disease is caused by a bacterium.  Amoxycillin will kill the shell of the bacteria, but this bacteria can exist without the shell, in a nude form.  A secondary antibiotic is essential to kill the remaining bacteria.

Restless Leg Syndrome
Ever been awakened in the middle of the night with a strange sensation of burning, pricking or tingling in your leg, with no discernible source? You may be among the 15 percent of Americans who suffer from a mystery condition known only as restless leg syndrome, which has been identified as a leading cause of insomnia and sleep loss. While researchers continue to struggle to identify the source of – and possible treatments for – restless leg syndrome, a French-Canadian study finds that the condition is genetic and tends to run in families. Having identified the genetic marker for the condition, researchers are pressed to find a more efficient form of relief than the one restless leg-sufferers currently employ: getting out of bed and walking it off.  [LifeScript]

Pregnancy
One of pregnancy's most perilous complications is "premature rupture of membranes," or PROM, in which a pregnant woman's water breaks too early, endangering the health of her baby. Doctors have searched far and wide for preventive treatments that could reduce the risk of PROM, but new research suggests that the answer was much closer to home. That answer? Vitamin C. According to the American Journal of Clinical Nutrition, pregnant women who take daily vitamin C supplements beginning at least halfway through their pregnancies could reduce their risk of PROM by nearly a fifth. Pregnant women in the study took a dose of 100 milligrams of vitamin C, but doctors urge all expecting mothers to consult their family physician before undertaking any new self-treatment program.   [LifeScript]

Sleep disorders/Insomnia
In a study, a tryptophan-enriched snack before bed helped study participants sleep better and promoted morning alertness. Foods that provide a dose of tryptophan include bananas, dairy, nuts, eggs, soybeans, tuna, and chicken. Keep the serving size small and have your snack about an hour before bed.  [RealAge]
   In studies conducted on fruit flies, researchers at the University of Wisconsin have identified a gene which seems to enable organisms to reduce their need for sleep. The study's authors believe that the gene, similar to one in humans, improves the flow of the essential nutrient potassium to the cells. However, a common defect in the gene can prevent proper potassium flow, which has been known to result in troubled sleep and the ensuing problems of chronic fatigue and cognitive impairment. Researchers plan further study on the link between genetics, potassium absorption, and restful sleep.  [LifeScript]

Glaucoma
Research shows that high blood pressure and glaucoma may go hand in hand. 
In a recent study of people with glaucoma, about 29 percent also had high blood pressure, making hypertension much more common in this group than in the general population and causing researchers to speculate that hypertension may play a role in the development of glaucoma.   [RealAge]

Gallstones
Among the risk factors faced by coronary heart disease patients, researchers are now adding gallstones. According to a new study published in the American Journal of Gastroenterology, the presence of heart disease increases a patient's risk of developing gallstones by as much as 12 percent. The study conducted by Mexican researchers also highlighted other known risk factors associated with the development of gallstones. These included hypertension, insulin resistance, a Body Mass Index (BMI) of 30 or higher, and waist sizes of 40 inches or higher for men or 35 inches or higher for women. 

Hypothyroidism
Hypothyroidism is a condition affecting the thyroid gland, which decreases your metabolism and can leave you fatigued, cranky and overweight. Underactive thyroids are very common, especially in women. If you’re feeling overly tired or experiencing mild depression, you should have your thyroid tested.  Thyroid problems can be checked by a simple blood draw.  [LifeScript]
   TSH is an abbreviation for thyroid-stimulating hormone and is the chemical that tells your thyroid to produce more of the thyroid hormone. [Dr Sinatra]
   The thyroid is a butterfly-shaped gland that is located in your neck, directly below the Adam's apple. It produces three hormones: tetraiodothyronine and triiodothyronine (T4 and T3 for short), and Calcitonin. This third hormone, Calcitonin, works to regulate calcium metabolism in the body and is unrelated to hypothyroidism. The first two hormones mentioned (T4 and T3) are made up of iodine, a mineral, and tyrosine, an amino acid. They both work to regulate body temperature by controlling the metabolic processes of each cell in the body. A lack of these two hormones can throw off the entire body and mind, resulting in fatigue, weight gain, irritability and depression.  Hypothyroidism is caused by a lack of the T4 and T3 hormones. When these two hormones are not present the temperature of the body will drop, resulting in a steady decrease in the body's metabolic rate. The metabolism is the body's regulatory system for breaking down food and converting it to energy. When the metabolic rate is slowed, less energy is produced and food is instead stored as fat, causing fat to accumulate resulting in weight gain. Less energy also leaves patients feeling tired and irritable with less ability to concentrate or even participate in daily activities.  [LifeScript]
   So why would someone end up with lowered amounts of the T4 and T3 hormones? There are many different things that can contribute to a lack of these hormones, which often frustrates patients who are looking for the cause to get the cure. Prescription drugs can interact negatively with the production of these two hormones, as well as shifts in other hormones due to pregnancy, menopause and imbalances of estrogen and progesterone. Lack of proper nutrition, such as in anorexia nervosa, malnutrition and even common nutrient deficiencies can also contribute to hypothyroidism. Even certain foods can interfere with thyroid hormone production, such as soy products, which directly inhibit the enzyme that makes T4 and T3. Also, an imbalance of iodine in the diet can be a factor. T4 and T3 are made up of iodine, so too little iodine can cause hypothyroidism. The paradox here is that too much iodine can also interfere with the production of these two hormones.  [LifeScript]
   Treatment most always consists of hormone therapy to regulate the thyroid. Changes to diet and lifestyle are also commonly recommended. Yet, your best bet when trying to treat this disease is to talk to an endocrinologist, a doctor who specializes in hormone therapy.  [LifeScript]
   Other symptoms of hypothyroid sufferers include dry, flaky, or cracked skin and chronically cold hands and feet. In cases of hypothyroidism, the skin may receive as little as 20 to 40 percent of its normal blood supply. This shortfall interferes with the body’s ability to warm the extremities, such as the hands and feet. It also impedes the delivery of various essential fatty acids and nutrients, which are necessary for keeping the skin soft, supple, and healthy.  [Dr Williams]
   More symptoms:  Depression and Mental Confusion; Decreased heart rate and cardiac output; Increased weight (pot belly); Pain where the ribs meet the sternum; Memory loss; Unexplained crying; Morning headaches and dizziness; Loss of hair, especially outside of eyebrows; Constipation; Ringing in the ears; Allergies; A frog-like husky voice; Muscular sluggishness and weakness. [Dr Williams]
   The thyroid gland plays a crucial role in maintaining the body’s defenses. Hormones produced by the thyroid help regulate the metabolic rate within each cell and directly influence over 100 different cellular enzymes. With hypothyroidism, individuals routinely become more susceptible to viral and bacterial infections, especially those of the respiratory and urinary tracts. [Dr Williams]
   In men, too little thyroid hormone depresses libido, while too much causes impotence. In women, too little thyroid hormone depresses libido and results in irregular periods with excessive and frequent menstrual bleeding (including miscarriages in extreme cases). Too much can reduce menstrual bleeding and even stop the menstrual cycle.  [Dr Williams]
   If your thyroid is functioning below par, the bright side is that it usually be brought back into proper balance by using natural supplements instead of hormones.  Balancing the thyroid naturally requires the use of products called glandulars. Thyroid glandulars are available from several sources, but in my opinion the best is called Thytrophin by Standard Process Products.  [Dr Williams]

Irritable Bowel Syndrome
According to a new study of irritable bowel syndrome (IBS), sufferers of the condition can significantly reduce their symptoms by supplementing with a new strain of probiotic or "good" bacteria. According to the study, which was presented to the annual conference of the American College of Gastroenterology, probiotics such as the strain identified as "Bifidobacterium infantis" were shown to help stabilize bowel movement frequency and reduce pain and bloating in chronic IBS sufferers. Probiotics were also shown to help reduce inflammation of the colon.  [LifeScript]

Legionnaire's Disease
The stubborn bug that causes Legionnaires disease may have met its match, a new genetic study finds. Published in the journal Nature Immunology, the study's authors identify a cellular protein known as "Birc1e" as being capable of fighting off infection by Legionella pneumophila. The Birc1e protein appears to work by limiting Legionnaires ability to replicate itself and spread throughout the body. Researchers plan further studies to identify treatments that may help trigger Birc1e activity in those who contract the disease. Legionnaires is a severe type of pneumonia which was named after a 1976 outbreak at an American Legion conference in Philadelphia.  [LifeScript]

CANCER
======
Almost all cancers are directly caused by malfunctioning cells, which are the result of a defective gene (DNA) -- which in turn was either genetic to begin with (at birth), or was mutated by a virus, radiation, toxic chemicals, or some other environmental factor.  [Dr Jeff]
   Almost anyone who is fighting cancer is at risk for developing Deep Vein Thrombosis (DVT), a blood clot that develops deep inside your leg. DVT blood clots can move to your lungs where they may result in a potentially fatal condition called Pulmonary Embolism (PE).  Complications from DVT are the second leading cause of death among cancer patients. For people receiving chemotherapy, the risk can be twice as high as people free of cancer.  The good news is, in most cases DVT blood clots can be prevented. [RealAge]

Skin Cancer
In people with a history of squamous cell carcinoma, the second most common form of skin cancer, a diet high in leafy greens was associated with a reduced risk of another round of the disease. The link between a greens-rich diet and lower squamous cell carcinoma recurrence needs more research, but a recent study suggested a possible 50 percent risk reduction. [RealAge]

Breast Cancer
In the aftermath of the latest dieting trend to hit the health world, the catch-all moniker "low-carb" has come to be replaced by the much more reasoned "smart-carb." Foods that are described as "smart-carb" have a low score on the Glycemic Index, a measure of how quickly a food causes a rise in blood sugar which can increase appetite and promote fat storage. Now, research is finding that in addition to the weight-related costs of high-glycemic diets, eating foods that are too high in starch and refined sugar may increase the risk of breast cancer. Doctors at the Albert Einstein College of Medicine tracked nearly 50,000 women over the course of 16 years, finding that those with higher intakes of high-glycemic foods showed an increased risk of developing breast cancer. Doctors hope to pursue future studies on not only the risks of high-glycemic diets, but the benefits of diets high in smart-carb, low-glycemic foods such as soy.  [LifeScript]
   Breast cancer patients who walk briskly for 3 to 5 hours a week (or similar exercise) reduce their risk of dying by 50%, Boston researchers reported in JAMA.  Even those walking for as little as 1 hour a week increase their chances of survival.  Walking more than 5 hours does not provide additional benefit.  It also had been previously shown that vigorous exercise could significantly reduce the risk of developing breast cancer in the first place.  [LA Times]
   Breast Implants Don't Raise Cancer Risk.  Women who are weighing the pros and cons of breast augmentation surgery may not need to worry quite so much about an increased cancer risk, a new study finds. According to researchers at the International Epidemiology Institute, silicone breast implants do not raise women's risk of breast and lung cancer as some previous studies had suggested. In the current study, which was published in a recent issue of the Journal of the National Cancer Institute, nearly 3,500 breast implant recipients were monitored over the course of three decades to gauge their overall health. The rate of cancer among women who had undergone breast implant surgery was not found to be significantly higher than among the general population. Researchers noted, however, that two additional studies of breast implants and long-term cancer risk are expected to be released in the coming months.  [LifeScript]

Pancreatic Cancer
A new Canadian study finds that diets high in vitamin- and nutrient-rich fruits and vegetables can lower the risk of pancreatic cancer, which has one of the lowest survival rates among all cancers. In particular, the study published in the International Journal of Cancer highlights the benefits of broccoli and cauliflower among vegetables and apples, oranges and tomatoes among fruits. These foods are known to be high in life-supporting antioxidants, vitamins A and C, and carotenoids. [LifeScript]
   In a recent study, people who ate the most processed meats, such as hot dogs, bacon, cold cuts, and sausage, had as much as a 67 percent increase in their risk of pancreatic cancer. Protein choices such as fish, poultry, and eggs were not associated with an increased risk of the disease.  [RealAge]

Prostate Cancer
At birth, the prostate gland is tiny. When testosterone levels rise during puberty, the prostate grows rapidly, doubling in size by age 20. Then the growth slows down for the next two decades and the prostate does not usually cause problems for many years. Studies have found that less than 10% of 30 year-old men have an enlarged prostate. However, once a man reaches his 40s his prostate goes through a second growth spurt. And, half of all men have an enlarged prostate by the time they reach age 60, and by age 85, 90% of the male population is affected.  [LifeScript]
   The enlarged prostate condition known as BPH (benign prostatic hyperplasia) has been known to share many risk factors with prostate cancer, leading some previous research to suggest a link between a family history of enlarged prostate and higher prostate cancer risk. However, new research out of Italy tracked the family histories of men with both enlarged prostate conditions and prostate cancers and found that the former condition did not significantly predict the latter. The new study did verify links between prostate cancer and other risk factors, including a family history of bladder, kidney, or ovarian cancer. [LifeScript]
   A Harvard study showed lycopene, ingested via tomato sauce twice a week, showed a 23% reduced prostate cancer risk.  Another large study showed eating broccoli more than once a week cut the risk by 45%.  That study also showed that spinach (rich source of lutein and folate) helps.  [LA Times]
   Eat cruciferous vegetables such as broccoli, which contain sulforaphane -- the compound that makes the veggies in this family taste a little bitter and smell a little funky -- as they can help disarm prostate cancer cells before they do any damage.  [RealAge]
   Cruciferous vegetables are rich sources of glucosinolates which produce isothiocyanates (cf. sulforaphane), which promote detoxifying enzymes. [LA Times]
   "PSA in itself does not diagnose cancer. Although cancerous prostate glands do secrete more PSA, when PSA levels are used to diagnose cancer they give incorrect results 25 to 30 percent of the time. Not only do they miss detecting some cancers, they may imply that someone has cancer when he actually doesn't."  The simple fact is that nearly every man who makes it to age 50 will die with prostate cancer, but very few men die from it. Most prostate cancers are very slow-growing, and will have little effect on the quality or length of a man's life. PSA test results drive too many men to have biopsies—which are dangerous on their own, because they can spread a cancer through the rest of your body. [Dr Williams]
   Several studies have associated diets high in plant-derived polyphenols—principally, the deeply pigmented antioxidants in many fruits and vegetables—with lower risks of malignancies including prostate cancer. Because the blood-red juice of pomegranates is especially rich in such compounds, Allan J. Pantuck of the David Geffen School of Medicine at the University of California, Los Angeles and his colleagues decided to test it against metastatic prostate cancer. These are malignancies that have spread beyond the gland, which in these men had been removed or destroyed, along with tumors, by radiation. Over time, the presence of these residual cancer cells was confirmed by rising concentrations of a protein in the men's blood: prostate-specific antigen (PSA). Because PSA is made by prostate cells—usually cancerous ones—and because these men no longer had intact prostates, the presence of the substance indicated that cancerous prostate cells continued to exist in the men's' bodies, Pantuck explains.  The researchers calculated that the men's average doubling time in PSA concentrations—a rough gauge of cancer growth—was 15 months. After men drank a glass of juice a day, their average doubling time more than tripled. In nearly one-third of men, Pantuck notes, PSA values actually fell—in a few cases, dramatically.  Although this is just one study and the juice showed no sign of curing the disease, Pantuck says it shows that pomegranate juice might be a beneficial adjunct to other therapies in men with this potentially lethal disease.   [RealAge]
   An ounce of prevention may be worth a pound of cure, but a new prostate cancer study finds that some preventative measures may in fact do more harm than good. According to research published in the American Journal of Medicine, invasive prostate cancer screenings that detect localized and slow-growth malignancy may put patients at unnecessary risk, given the statistically low mortality risk from such minor tumors. The study complements other recent research showing that invasive and aggressive treatment of localized prostate tumors is more likely to do many patients harm than good.  [LifeScript]
   When all else fails, it might be time to consider surgery. That's the conclusion of a new prostate cancer study conducted at Virginia's Naval Medical Center and published in the Journal of Urology. While a body of previous research has concluded that less-invasive therapies such as radiation are effective in treating moderate and localized prostate tumors, the new study suggests that surgery is the best course of action for those patients whose cancers show no improvement with radiation. Among all prostate cancer patients in the study, the 10-year survival rate was 65 percent. However, those men who opted for surgery after trying radiation survived for an average of 12 years.  [LifeScript]
   The traditional medical therapies for prostate cancer may be seen as insufficient by a growing number of patients, a new study finds. The study, conducted by University of California researchers and based on nationwide data, finds that fully one-third of prostate cancer patients supplement their doctor-recommended cancer treatments with a variety of alternative therapies. About 26% of prostate cancer patients take vitamin or mineral supplements, 16% take herbal extracts and 13% report taking antioxidants such as lycopene and saw palmetto which are shown to help improve prostate cancer prospects. In addition, the study's authors found that patients who took prostate health supplements were generally more educated and less likely to be obese than their peers.  [LifeScript]

Lung Cancer
Lung cancer is one of the deadliest forms of malignancy from which a patient can suffer regardless of age or sex. However, a new study finds that the disease may be deadlier for some than others. According to the study, which was presented to the annual meeting of the American College of Chest Physicians, women are significantly more likely to survive a lung cancer diagnosis than men. The study estimated the five-year survival rate for men to be approximately 40%, significantly lower than the 53% survival rate for female lung cancer patients. However, the study did find that men who undergo more aggressive forms of cancer treatment experience higher rates of survival than those who receive no treatment.  [LifeScript]
   Even in its early stages, lung cancer can prove both debilitating and deadly. Doctors have long searched for therapies that could improve the survival rate among lung cancer patients, and new research out of Harvard Medical School may point them to the answer. According to a study of nearly 500 lung cancer patients, daily vitamin D intake can improve survival rates dramatically. Among the subjects of the study, those with the lowest vitamin D intake showed only a 29 percent survival rate over eight years. However, those lung cancer patients with the highest vitamin D intake experienced a 72 percent survival rate over the same time period. Doctors plan further studies to pinpoint the cancer-fighting benefits of vitamin D and other essential nutrients and supplements.   [LifeScript]
   Each year lung cancer affects almost 175,000 people, of whom as many as 15 percent are non-smokers. Research suggests cabbage may be a good preventive measure for those people. In study participants who had never smoked, people who ate cabbage once per week had lower rates of lung cancer compared to people who do not eat it often.   [RealAge]

Leukemia
For victims of a debilitating cancer, hope came recently in the form of an unassuming daisy-like plant. The traditional headache herb feverfew, when distilled into a potent chemical called parthenolide, was shown to effectively destroy leukemia-causing cells in a study conducted at the University of Rochester. While researchers continue tests on the feverfew derivative to determine the source of its cancer-fighting benefits, the current study demonstrates that parthenolide attacks cancerous cells without significantly impairing the function of surrounding healthy cells, and may in fact be more effective against leukemia than standard chemotherapy. If subsequent work confirms the current findings, researchers plan to use parthenolide as the basis for an entirely new generation of leukemia treatments.  [LifeScript]

Tumors
According to research published in the American Journal of Gastroenterology, individuals who regularly drink beer and spirits put themselves at a greatly increased risk of developing colorectal tumors. While heavy drinkers were at the highest risk, even those who consumed a single alcoholic beverage daily were at a higher tumor risk than individuals who abstained from alcohol entirely. The study also found that smoking and obesity significantly raised colorectal tumor risk.  [LifeScript]

Cervical Cancer
Nearly 250,000 women worldwide will die of cervical cancer in 2006. Although the nationwide mortality rate has dropped significantly over the past decade, more can certainly be done in terms of prevention and early detection. With widespread immunization, and improvements in the vaccine's ability to prevent all strains of HPV, the day may come when cervical cancer is something we read about in history books rather than newspapers.  [LifeScript]
   The Food and Drug Administration approved the first vaccine to prevent cervical cancer. Gardisil, developed by the drug-maker Merck, builds immunity to the human papillomavirus (HPV), a sexually transmitted disease that can lead to cervical cancer. Studies show that timely immunization can prevent about 75% of all cervical cancer strains. In spite of some opposition, public health officials around the globe have urged that the vaccine be incorporated into young girls' routine immunization schedule.
 [LifeScript]

Ovarian Cancer
Ovarian cancer is estimated to be the fourth leading cause of cancer deaths overall, as well as the second most commonly diagnosed gynecologic cancer. 
   Ovarian Cancer Whispers - so listen. Watch for Pelvic or abdominal pain or 
discomfort; vague but persistent gastrointestinal upsets such as gas, nausea, 
and indigestion; frequency and/or urgency of urination in the absence of an 
infection; unexplained weight gain or weight loss; pelvic and/or abdominal 
swelling, bloating and/or feeling of fullness; ongoing unusual fatigue; or 
unexplained changes in bowel habits. If symptoms persist for more than 2 weeks, ask your doctor for a combination pelvic/rectal exam, CA-125 blood test, and transvaginal ultrasound. A Pap Test WILL NOT detect ovarian cancer. [anon]
   While the use of herbal supplements to help lower ovarian cancer risk has gained popular currency in recent years, previous research has failed to reach definitive conclusions about the benefits of such so-called "alternative" medicinal therapies. However, a new national study of ginkgo biloba extract finds significant evidence that the herbal supplement may indeed lower ovarian cancer risk. According to the study, which was conducted by researchers at Brigham Women's Hospital of Boston, women who report regularly taking ginkgo supplements experience a dramatic 60% lower risk of developing ovarian cancer. The study tested the potential preventative benefits of several popular herbs, including St. John's wort, ginseng and chondroitin. However, only ginkgo demonstrated significant cancer-fighting properties.  [LifeScript]

Kidney Cancer
New evidence suggests that eating bananas regularly may help reduce the risk of kidney cancer. Women in the study who ate the most bananas had the lowest risk of kidney cancer. Root vegetables, such as carrots and beets, and leafy green vegetables also appeared to have a protective effect.  [RealAge]

NEUROLOGICAL/MUSCULAR DISORDERS
Alzheimer's Disease
Over 5 million Americans now have Alzheimer’s, and that number is expected to grow to over 14 million by 2050.  If the current trend continues, one out of every eight baby boomers in this country will develop Alzheimer’s.  [Dr Williams]
   A recent study has shown vitamin D supplements to be able to reverse the effects of Alzheimer’s, and essentially cure the disease.  This is a similar result to the study at UC Irvine on niacinamide (see below). [Dr Jeff]
   Researchers have discovered that niacinamide (a form of vitamin B3, like  niacin) can restore the memory loss of Alzheimer’s disease. Dr. Kim Green, at the University of California at Irvine, gave the human dose equivalent of 2,000 to 3,000 mg of niacinamide to mice with Alzheimer’s disease. After only four months, he discovered they were cured.  “Cognitively, they were cured,” said Dr. Green. “They performed as if they’d never developed the disease.”  The niacinamide not only protected their brains from further memory loss, it also restored lost memory function.  [Dr Williams]
   Millions of Alzheimer’s sufferers could benefit from high doses of niacinamide right now, and millions more could possibly prevent the disease by taking it. Not to mention that 2,000 to 3,000 mg a day is totally harmless. There has never been a death reported from niacinamide supplementation. That’s probably because, as animal studies have shown, a toxic dose in humans would be somewhere around 375,000 mg a day—nearly a pound.  I highly recommend taking 250 mg every three waking hours (six doses) for a total of 1,500 mg daily. Dividing your doses is important since niacinamide is water-soluble and is cleared by the body in about three hours.[Dr Williams]
   In Alzheimer's disease, a body chemical called AchE runs amok and destroys the vital neurotransmitter acetylcholine (AC).  An essential fatty acid called phosphatidyl serine (PS) may reverse memory decline.  An extract of Chinese club moss can stop or even reverse memory loss.  Best known chemical to fight memory loss is alpha-lipoic acid (ALA).  Even better might be an extract of the flower Snowdrop.  [Dr Benjamin Ross]
   UCLA/VA researchers found that turmeric - a chemical found in curcumin, an ingredient in curry - may help the immune system clear the brain of amyloid beta, which form the plaques found in Alzheimer's disease. [UCLA]
   New research suggests that consuming the mineral silica can prevent the development of Alzheimer's in older people. Silica is prevalent in drinking water, both tap and mineral. According to French researchers who tracked thousands of elderly patients over four years, higher silica intake from drinking water was related to healthier brain function and enduring mental sharpness. Doctors press for further studies, but believe that silica neutralizes the effects of the aluminum found in drinking water, the presence of which has been previously linked to Alzheimer's onset.  [LifeScript]
   According to a study, people 65 or older who engage in four or more different kinds of physical activities each week are less likely to develop Alzheimer's disease than people who participate in one or no activities.  [RealAge]
   A protein complex found in the brains of lab mice may hold the key to understanding Alzheimer's-related memory loss, a new study finds. Conducted by researchers at the University of Minnesota Medical School, the study was published recently in an issue of the journal Nature. According to the findings, researchers have concluded that the presence of a protein known as "tau" in the nerve cells of the brain was associated with rapid degenerative memory loss. Researchers believe tau proteins are related to the build-up of amyloid plaques which is a precursor to full-blown Alzheimer's disease. The study's authors plan further work to track the development and growth of tau proteins.  [LifeScript]

Memory Loss
Low blood levels of folate and high blood levels of homocysteine were associated with greater memory problems for people 65 and older in a recent study. Protect against memory deficits by getting plenty of folate-rich foods such as asparagus. Increasing your blood levels of folate can help keep your homocysteine levels in check.   [RealAge]

Parkinson's Disease
Parkinson's Disease (PD) is a neurological disorder whereby death or dysfunction of brain cells in the dopamine producing region of the brain (striatum of the substantia nigra) causes shortage of dopamine in the neuron synapses of the motor brain functions.  Symptoms vary and are wide ranging over all the motor functions of the body, including, but not limited to the following:
     Loss of balance (vertigo), slowness of movement (bradykinesia), tremors, feeling of internal tremors, decreased manual dexterity, inability to move (akinesia) in the early morning, sudden muscle spasms (dystonia), "pins and needles" feeling (paresthesia), pain, shortness of breath, voice softness, slurred speach, constipation.  (Note:  it is a common misconception that all PD victims suffer from tremors, when in fact, only about half do.)  [Dr Jeff]
   Treatments include medication for normal cases, and surgery for severe cases of particular symptoms that can be treated via this means.  Medication always involves swallowing a supplement of a high-efficacy form of a dopamine precursor, levodopa (aka L-dopa).  (This is due to dopamine not being able to pass through the blood-brain barrier, which levodopa does much better.)  Levodopa  is then converted into dopamine once in the brain (to varying degrees of success).  The "high-efficacy form" of medication combines levodopa with "carbidopa;" one such product is known as "sinemet."  Medication progresses to address the "on-off" or "wearing off" behavior of levodopa -- probably due to blood-brain barrier and conversion issues.  The first additional medication is an inhibitor of the enzyme "COMT," which decomposes levodopa in the blood; "Comtan" is a registered drug name for "entacapone," and "Tasmar" is the name for "tolcapone;" their use generally affords lower doses of sinemet to be effective, plus improves "on" time (when motor skills are improved).  Finally, dopamine "agonists" (helpers) can be added for extra benefit of making the limited amount of brain dopamine more useful via sensitizing neurons (via their dopamine receptors); "Mirapex" (ropinirole) is a common one; while "pramipexole" is another.  [Dr Jeff]
   The two biggest problems with this medication regimen are the "on-off" outcome, and the side effects of all the drugs.  "On-off" refers to the wide variation in the effects of any medication period, probably caused by some combination of digestion/absorption into the blood, breakdown in the blood (by the COMT enzyme), passing through the blood-brain barrier (possibly the biggest factor), conversion by nerve cells in the brain of levodopa into dopamine, efficacy of the agonists on the neural dopamine receptors.  The side effects of each drug are not to be taken lightly, and each may add symptoms which may be indistinguishable from the PD disease itself.  The worst of all these might be the agonist, Mirapex, which can result in major halucination and eventually even delirium.   [Dr Jeff]
   A diet packed with vitamin E may help protect against Parkinson's disease.  [RealAge]
   Homocysteine also appears to be toxic to nerve cells, and elevated levels have been linked to Parkinson's disease.  [RealAge]
   A large study in Singapore showed that black tea might have the power to slash Parkinson’s disease risk by almost a third. [RealAge]
   All antioxidants protect healthy cells from damage by free radicals or other destructive agents, and thus may afford protection of brain cells involved in PD.  [Dr Jeff]

Cystic Fibrosis
A new kind of cystic fibrosis drug, designed to bypass a genetic defect to treat the disease, has produced promising results in mid-stage clinical trials, Israeli researchers said on Thursday. The medicine, known as PTC124, is being developed by PTC Therapeutics, a privately owned biotechnology company. (9/08) [LifeScript]

INJURIES
=======
Back pain
Back pain is endemic to the human species, and can have a variety of causes, from muscular to neurological; and disk degeneration is an age-related cause of pain.  [Dr Jeff]
   A new study says an 8- to 15-week exercise program, emphasizing resistance training that strengthens the lower back muscles, can result in a 13% improvement in pain-free movement.  [LifeScript]  ("MedX" is one such program.)

Sports related
--------------------
Shoulder/Rotator Cuff
Until recently, many doctors have recommended a form of surgery known as "arthroscopic decompression" to repair damage to the rotator cuff. However, new research suggests that a less invasive – and less costly – program of physical therapy and graded exercise may be just as effective at treating rotator cuff injuries. Of the patients tracked by Danish doctors over the course of a year, those who participated in physical therapy showed a similar rate of improved shoulder function as those patients who had elected to have surgery.  [LifeScript]

BITES
=====
Insect/Bug bites
----------------
Mosquito (and some similar) bites can be CURED by applying hot water -- hot enough to sting, long enough to feel the itch and venom break down.  (In Fiji they cure bites by burning the area with a candle.  This is a better method, derived from that.)  [Dr Jeff]

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