Physical exercise has numerous benefits. Regular exercise enables more people to live longer and better. Combined with attention to diet and avoidance of toxins, exercise will improve the sense of well-being and reduce the risk of depression and anxiety. Exercise improves heart function by increasing the efficiency of the heart muscle. Muscular strength in general is also strengthened. This leads to improved mobility, flexibility and balance, especially in older people.

Exercise improves lung capacity and blood supply to tissues and organs. It also improves bone strength, reduces body fat and increases lean body tissue. It reduces the risk of osteoporosis. Regular exercise improves blood sugar control and insulin resistance and is thus vital for diabetic patients. It also leads to a reduction in blood pressure, reduced triglyceride levels and improved high density lipoprotein cholesterol, all of which may help in cardiovascular diseases. Regular exercise is a must for weight management in people with any degree of obesity.

Types of Exercise

Aerobic exercise provides a foundation for physical fitness. It involves a large number of muscle groups used for at least twenty minutes in order to derive cardiovascular benefits. It also improves lung function. Walking is a good form of exercise, so is jogging, running, aerobic dance, bicycling, rowing, swimming and cross country skiing.

Resistance training involves work against gravity. Weight lifting is a form of resistance training, as is push up and climbing. Resistance training may be even more important in older people since it helps to preserve bone and muscle mass, an effect which can be achieved more than with aerobic exercises. Flexibility and balance training improve coordination and may reduce falls in the elderly.

Within these groups, there are so many different types of exercise that can be done. It is important to choose something which you like to do. Having a partner to share the exercise would also help. It is important to start slowly, especially for somebody unaccustomed to heavy physical exercise. People with heart and other diseases should undergo a full medical assessment prior to strenuous exercise. Certainly if moderate exercise induces chest or jaw pain, breathlessness and dizziness, then great caution has to be taken. However, even patients with established heart and other diseases can benefit from some form of exercise.

Probably the easiest, cheapest and safest form of exercise is walking. Brisk walking probably benefits more than leisurely stroll. Young and fit people could push themselves to the brink without any harm. However, older people and those with various diseases may be harm by too strenuous an activity. The general guideline is to walk at a pace which allows conversation to continue and without breathlessness.

A more scientific check is to monitor the heart rate during exercise. The maxi, mal achievable heart rate can be estimated by subtracting the age from 220. The target is to achieve a heart rate of 50% to 75% of the maximal heart rate. The heart rate can be counted by light pressure on the radial artery at the wrist. Count for 15 seconds and multiply by 4. Wrist worn electronic devices are available which would give instant heart rate reading.

Walking is thus a good form of physical exercise for all ages. Brisk walking provides strenuous enough exercise for cardiovascular training in most adults. Unlike running, walking puts little strain on knees and legs. A long term program of walking may increase longevity. Walking has to be done for at least 30 minutes to provide cardiovascular benefits. There is evidence that even breaking the thirty minutes into ten minute blocks achieves the same result.

Physical exercise can be incorporated into most people’s daily routine. Thus, instead of taking the elevators, walking up stairs would be more useful. Parking the car some distance away and walking to the place of work or shopping mall, gardening, even washing the car can all contribute to the physical exercise that can be accumulated throughout the day.

Exercise and Heart Disease

Regular physical exercise may reduce the risk of heart disease by up to 40%.This is achieved by the beneficial effects on the heart function, reduction of blood pressure, decrease in triglyceride level and an increase in the high density lipoprotein (HDL) level. An improvement in glucose metabolism and insulin resistance also helps to reduce the risk of cardiovascular deaths in people with diabetes.

Inactive people are at the highest risk of heart disease. Since the heart is a muscular pump, physical exercise conditions the heart and makes it pump stronger. A strong, well-conditioned heart pumps the same amount of blood in 50 beats as the weaker heart pumping for 75 beats. At rest, a well-conditioned heart in a fit, athletic individual beats at a slow rate.

Exercise and Mental Health

Regular physical activity has a positive effect on our well-being and mental health. Exercises reduce anxiety and depression. They also improve self-esteem. Regular physical activity improves our sleep pattern and the quality of our sleep. Morning exercise appears to have a more beneficial effect on our sleep pattern rather than exercise later in the day due to the hormonal changes which accompany physical exertion.

Exercise and Cancer

Regular exercise can reduce the risk of cancer. Colonic cancer can be reduced by up to 40o/o with a program of regular physical exercise. This is achieved by increased bowel movement, change in insulin resistance, hormonal, inflammatory and immunological factors. The same rate of reduction is also seen in breast cancer in both pre and post-menopausal women. Prostate cancer is 10% less in people who are physically active. The beneficial effects of exercise on sex hormones lead to a 30% reduction in endometrial cancer. Lung cancer rate can also be reduced by 30 to 40% by regular physical exercise.

Nature provides abundant resources to help us keep ourselves healthy and well. Nature not only provides us the ingredient for remedies but the substances and elements contained have many great disease preventive effects. Here are some of the more prominent and easier to obtain gifts of nature.

 

Grape Seed Extract

For years the French had lower incidence of coronary heart disease. One of the factors proposed for this was the consumption of red wine. More recently, it was found that the oligomeric proanthocyanidins (OPC’s) were a group of compounds found in red wine which had strong antioxidant effect on the body. In fact, it was the grape derivative which serves this role rather than the alcohol content of the red wine.

OPC’s are found in abundance in red grapes, especially in the skin and the seed. In fact, grape seeds have the highest concentration of the useful OPC’s. Grape seed extract has been used in numerous settings. Its strong antioxidant effect is particularly beneficial in degenerative diseases including coronary heart disease, and may have anti carcinogenic effects. OPC’s have potent effect on collagen and thus strengthen capillaries and enhance blood flow in the veins.

The antioxidant effect is claimed to be fifty times more potent than vitamin E and twenty times more potent than vitamin C. By improving endothelial function, OPC’s may prevent the initiation of atherosclerosis. Furthermore, OPC’s decrease lipid peroxidation and oxidation of LDL cholesterol. This beneficial effect was measured using brachial artery reactivity testing.

OPC’s decreases platelet aggregation and thus thrombosis. This protects against acute heart attack. They also increase the level of nitric oxide. OPC’s increase natural killer cell activity and anti-mutagenicity. OPC’s promote hair growth and encourage the proliferation of hair follicle cells. OPC’s can cross the blood brain membrane and thus may have beneficial effects on brain protection. This may be useful for treating multiple sclerosis. As for the eyes, OPC’s slow down macular degeneration and cataract. They slow down some retinopathy.

 

Grapefruit Seed Extract

Grapefruit seed extract has been found to be antibacterial and also effective against viruses, yeast, fungi and parasites. It contains many polyphenolic compounds which are converted into quaternary ammonium compounds which have broad spectrum antimicrobial activity. Grape fruit extract inhibits the enzymes responsible for maintaining microbial cell membrane, leading to the loss of the cytoplasmic membrane. It can also be used to protect fish and poultry against Salmonella and E. coli infections.

Grapefruit seed extract is used as disinfectant and sanitizing agent for many hospitals in the United States. At higher concentration, it is used for sterilizing and disinfecting operation rooms. Added to inhalers, this is useful for the control of respiratory infections.

 

Cranberry Extract

As previously discussed in the section on sugars, cranberry extract contains D-mannose, which prevents the adhesions of E. coli to the urogenital tract and thus is useful for treating urinary tract infections. It is also a useful antioxidant and has been shown to reduce the damage from stroke.

 

Olive Leaf Extract

Olive leaf extract contains oleuropein which has antibacterial and antioxidant properties. This has been shown to cause relaxation of arterial wall in animals and may be useful for treating hypertension. It also lowers blood sugar and uric acid levels. It also stops viral replication by interfering with amino acid synthesis.

By interfering with the production of reverse transcriptase, it inhibits retroviruses and thus may be useful against AIDS. In mouse phagocytes, olive leaf extract was shown to increase nitric oxide production and thus phagocytosis. It protects LDL cholesterol from oxidation and may have a beneficial effect on atherosclerosis.

 

Colostrum

The first milk secreted by lactating mothers is known as colostrum milk is. As such, it contains many health beneficial substances that contribute substantially to the development of the infants’ immune systems. Extensive researches have shown bovine colostrum to contain more than 250 components which benefit our health. Among the obvious ones are the many immune and growth factors, amino acids, minerals and vitamins.

What many people are not aware is that the number of immune factors in bovine colostrum is over forty times more than human colostrum. One element in colostrum, Lactoferrin, binds iron. It is also known to detoxify lead. Hence, it is a valuable supplement for the body’s general well-being and a useful component to counter bacterial infections such as bronchitis, urinary infection and sinusitis.

 

Bee Products

Many substances produced by honey bees provide significant benefits to our health. For instance, honey which has abundant B, C, D and E vitamins, and trace elements, is a good energy source. It also possesses useful antibacterial properties against E. coli, Candida, Salmonella and Shigella. Used as dressing, honey is useful in treating wounds and burns.

Bee pollen is 35% protein. It contains fatty acids and lecithin, B and C vitamins, and minerals including calcium, iron, magnesium, selenium, copper and zinc. It has high content of phytochemicals including carotenoids, flavonoids and phytosterols. Bee pollen is also reported to possibly reduce enlarged prostate and prostatitis, reduce cancerous growth, increase skin bounciness and lessen wrinkles.

Propolis possesses powerful antifungal, antiviral and antibacterial properties. It also contains many flavonoids. It fortifies the body’s immune system, minimizes dental caries and plaque, and also reduces herpes pain. It is also effective against staphylococcus aureus.

Royal jelly has strong antibacterial properties and contains plentiful vitamins, minerals and amino acids. It helps wounds to heal and may have anticancer properties.

 

Evening Primrose Oil

Evening primrose oil contains rich gamma linolenic acid (GLA), an essential fatty acid needed for prostaglandin synthesis. This controls cell growth, maturation cycle and blood pressure. GLA has been shown to reduce the symptoms of post-menopausal syndrome and arthritis. It has antioxidant properties. GLA increases sex hormone synthesis, including oestrogen and testosterone. It reduces cholesterol level and may be useful for cirrhosis.

 

Flaxseed

Ground flaxseed has high content of omega 3 fatty acid, fiber and lignans. It also contains high levels of protein, B vitamins, vitamin E and minerals such as potassium, calcium, magnesium, manganese, zinc and selenium. Flaxseed oil is also known to possess anticancer properties and prevent heart disease. The well-known Budwig diet for cancer recommends combining flaxseed oil and cottage cheese.

 

Buckwheat

Buckwheat contains 31% more protein than brown rice and 43% more protein than polished rice. Buckwheat has high content of flavonoids especially rutin which has antioxidant properties. It protects LDL cholesterol from oxidation and strengthens capillaries.

Buckwheat also has high content of magnesium which relaxes blood vessels and improves blood flow. This may be beneficial in reducing blood pressure. Buckwheat has been found to be good for diabetes. It is able to reduce glucose by 12 to l9% due to its higher concentration of protein.

 

Bilberry

Extracts of bilberry contain high levels of cinnamic acid, tannic acid, anthocyanidins, flavonols and isoflavones. It has been found useful in diseases of the eyes including retinitis pigmentosa, retinal inflammation, diabetic and hypertensive retinopathy, glaucoma, macular degeneration, night vision and cataract. The anthocyanidins regulate and protect rhodopsin which plays a very important role in central vision in the macula.

Age related macular degeneration is now the leading cause of blindness in the western world. Bilberry extract has been found to prevent and also to reverse some of the changes of macular degeneration. The anthocyanidins also reduce blood pressure, blood clotting and improves blood supply. By reducing vascular permeability, it reduces the exudate which forms in the wet form of macular degeneration.

 

Saw Palmetto

Extracted from the berries of young palm trees, Saw Palmetto contains free fatty acids, phytosterols and monoglycerides. People with prostate hypertrophy have been using it to improve urinary flow since a long time ago. Saw palmetto blocks the production of dihydrotesterone which assists in reducing nonthreatening prostatic hypertrophy. The anti-inflammatory and antioxidant effects are beneficial in other areas like improving libido, lactation, thyroid deficiency and hair growth.

Almond

Almond has high grade protein, dietary fibre, alpha-tocopherol and monounsaturated fatty acids, and is also rich in manganese, magnesium, phosphorus, calcium, copper and potassium. It also contains high levels of flavonoids which are useful antioxidants. Almond has also been reported to lower blood sugar and low density lipoprotein levels. On the other hand, it increases high density lipoprotein levels and therefore provides protection against heart attack and coronary artery disease. It is useful for anemia, bone mass and eczema.

 

Acai

This little berry from the Amazon jungle is packed with nutrients. It contains ten times the antioxidants of grapes. Its vitamin C content is 65 times that of oranges. Its high content of phytosterols, flavonoids and essential fatty acids makes it one of nature’s healthiest fruits for consumption.

Until the advent of modern pharmaceutical procedures in synthesizing drugs, man relied on natural substances to overcome illnesses and to strengthen their body against infections and other diseases. In many cultures, there still exist many tried and tested natural therapies. In fact, the earlier medicinal products were extracted from plants. Knowledge of these natural healing methods may enhance our well-being without doing any harm to our body during the process.

Our body needs an adequate intake of protein in order to repair damaged parts and to regenerate others. There are eight essential amino acids,  the building blocks for protein which cannot be made in our body and thus have to be taken in sufficient amount in our diet. These, apart from forming part of the structural proteins in our body, may also have additional properties which double their importance for our health and well-being. The essential amino acids are Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan,  Valine and Isoleucine.

Tryptophan

Tryptophan is a vital component for the body to produce serotonin, a major neurotransmitter in inducing sleep. Thus, tryptophan helps you to sleep. It also lessens sensitivity to pain, possesses anti-depressant benefits and minimizes tension, thus reducing anxiety. Dietary sources of tryptophan are cottage cheese, bananas, dates, milk and peanuts.

Phenylalanine

This can act as a neurotransmitter. It is converted into noradrenaline and dopamine in the adrenal gland. It can reduce hunger and improve sexual drive. It may improve memory and alertness and alleviate depression. It is found in abundance in protein rich foods, almonds, lima beans, and pumpkin and sesame seeds.

Lysine

This is important for growth and tissue repair, and also the production of hormones, antibodies and enzymes. It minimizes infection of herpes simplex and also increases mental concentration. It does also aids in certain fertility complications.

Arginine

To synthesize and release growth hormone, arginine is needed. High concentrations of arginine are found in the seminal fluid. With arginine, sperm count increases; immune response and wound healing improves. It also supports in metabolizing body-deposited fat and toning up of muscles.

Ornithine

Ornithine stimulates insulin secretion. It helps insulin work as anabolic hormone to increase fat and energy storage.

Glutamic Acid and Glutamine

Glutamic acid is fuel to the brain. It is converted to glutamine when ammonia is present in our body. Glutamine is reported to enhance intelligence and help keep in check alcoholism. It promotes healing of ulcers and reduces depression, lethargy and impotence.

Aspartic Acid

Aspartic acid aids in the expulsion of harmful ammonia from the body. It thus protects the brain.

Cystine and Cysteine

Cystine is the stable form of the sulfur containing amino acid. They have strong antioxidant properties.

Methionine

Methionine helps in pituitary function. It is useful in progressive muscular dystrophy, hypoglycemia and schizophrenia.

Tyrosine

This acts as a neurotransmitter. It helps depression.

Glutathione

L-glutathione is a tripeptide made up of L-cysteine, L-glutamic acid and glycine. Glutathione is the most abundant and most important antioxidant in the body. Without proper level of glutathione, cells undergo programmed cell death (apoptosis). Glutathione levels in cells are influenced by vitamin B6, riboflavin, copper and selenium. Glutathione recharges vitamins C and E to be reused.

Glutathione deficiency is linked to mitochondrial dysfunction and thus ATP (adenosine triphosphate) synthesis. The energy available to do work in the cells is equivalent to the glutathione concentration. Glutathione also potentiates the action of insulin and improves natural killer cell activity. Glutathione supports the immune system and helps the liver to detoxify toxins. Low levels of glutathione are found in cancer, Parkinson’s disease, Alzheimer’s disease, diabetes, atherosclerosis, hepatitis, multiple sclerosis, AIDS. Its level also decreases with aging. Glutathione prevents the harmful effects of high dose radiation and protects against cigarette smoke and alcohol. It is useful for emphysema.

We all know that calcium helps strengthen our teeth and bones, and magnesium is needed to convert blood sugar into energy. But do you know that having too much fat or eating too much chocolates interferes with calcium absorption? And that regular drinking of coffee and tea depletes your body’s iron reserve? You know that iron is key to keeping you healthy – especially ladies, don’t you? Now, you might be wondering how do you get all these essential vitamins and minerals? The best way is through juicing.

Calcium

The adult body contains an average of 1 to 2 kg of calcium. Most of the body’s calcium is in the teeth and bones. Twenty per cent of the adult’s bone calcium is reabsorbed and replaced every year. Calcium works closely with phosphorus to provide healthy teeth and bones. Together with magnesium, it is important for heart related health.

There must be adequate vitamin D to enable our body to absorb calcium. The recommended daily allowance for adults is between 800 to 1200 mg. Calcium helps to metabolize iron. Dietary sources of calcium include milk, cheese, soybeans, peanuts, walnuts, sunflower seeds and green vegetables. Calcium deficiency results in rickets, osteomalacia and osteoporosis. Large quantities of fat, oxalic acid in chocolate and rhubarb and phytic acid in grains may prevent calcium absorption.

Chromium

Chromium works with insulin in sugar metabolism. It potentiates the action of insulin. It aids growth and helps prevent and lower blood pressure. Chromium deficiency may be a factor in arteriosclerosis and diabetes. Dietary sources include brewer’s yeast, wholegrain cereals, nuts and pulses.

Cobalt

This is part of vitamin B12 and is essential for red blood cell formation. The dietary sources are nuts, cereals, milk and green leafy vegetables. Strict vegetarian may be deficient in cobalt, resulting in anemia.

Copper

Copper is an integral part of many enzyme systems. Copper plays a very significant role in melanin synthesis, central nervous system function, iron metabolism, and the synthesis of elastin and collagen. It is essential for the utilization of vitamin C. The daily recommended allowance is 1.5 to 3 mg. Rich sources are found in wholegrain foods, legumes, potatoes, wheat germ, green vegetables and nuts. Deficiency causes anemia and edema.

Iron

Iron is absolutely required for life. It is required for the synthesis of myoglobin, hemoglobin and many enzymes. Only about 8 per cent of the total iron intake is absorbed. The daily recommended allowance is 10 to 18 mg for adults, 30 to 60 mg for pregnant and lactating women. Vitamin C, copper, cobalt and manganese are needed to assimilate iron.

Iron is necessary for the proper utilization of B vitamins. Iron aids growth, increases resistance to disease, prevents fatigue and improves skin tone. Dietary sources include egg yolks, nuts, asparagus, beans and oatmeal. Deficiency results in anemia. Inorganic iron, ferrous sulfate, can destroy vitamin E whereas organic iron including ferrous gluconate, fumarate, citrate and peptonate do not. Heavy drinkers of coffee and tea may have insufficient absorption of iron.

Magnesium

The metabolism process of vitamin C, sodium, calcium, phosphorus and potassium requires magnesium. It is also crucial for muscle and nerve functioning. It is important to convert blood sugar into energy. Average adults requirement ranges between 300 and 450 mg daily.

The human body contains about 20g of magnesium. Magnesium promotes a healthy cardiovascular system and helps prevent heart attacks. It helps stop kidney stones, calcium deposits and gallstones. It relieves indigestion and keeps teeth healthy. Figs, grapefruit, almonds, nuts, lemons, corn, apples and dark green vegetables are the main dietary sources of magnesium. Alcoholics may be deficient in magnesium. Women on the pill or hormone replacement therapy may need magnesium supplement.

 

Manganese

Manganese helps to activate enzymes necessary for the proper usage of biotin, thiamine and vitamin C. It is needed for normal bone structure. It is also important for the formation of thyroxine, digestion and utilization of food. Manganese is important for reproduction and central nervous system function. It can help fatigue and improve memory. Deficiency causes ataxia. Dietary sources include nuts, green vegetables, peas, egg yolks and whole grain cereals.

Zinc

Zinc is essential for protein synthesis, insulin formation, muscle contraction and maintenance of acid-base balance. It exerts a normalizing effect on the prostate and is important in the reproductive system. The daily recommended allowance is 15 mg for adults.

Most zinc in food is lost in processing. Zinc accelerates healing for wounds, improves taste, and promotes growth and mental alertness. It may reduce cholesterol deposits. Deficiency may result in prostate hypertrophy and arteriosclerosis. Dietary sources are wheat germ, yeast, pumpkin seeds, eggs, and ground mustard. Alcoholics and diabetics need higher intake of zinc.

Molybdenum

Molybdenum is a vital part of the enzyme for iron utilization. It is important for carbohydrate and fat metabolism. Molybdenum helps to prevent anemia and promotes general well-being. Dietary sources are dark green vegetables, whole grains and legumes. Deficiency is rare.

Phosphorous

Phosphorus is present in every cell in the body. Vitamin D and calcium are needed for phosphorus functioning. Phosphorus is involved in virtually all physiological chemical reactions. It is necessary for normal bone and tooth structure, heart regularity, kidney function and nerve impulse transmission. The daily recommended dose is 800 to 1200mg for adults.

Phosphorus helps in growth and body repair, promotes healthy gums and teeth, and lessens the arthritic pain. Deficiency results in rickets. Dietary sources include green leafy vegetables, cheese, yeast extract, whole grains, eggs, nuts, seeds and bread. Too much phosphorus upsets mineral balance and decreases calcium.

Potassium

Potassium is the commonest intracellular cation. It works with sodium to regulate the body’s water balance. It is important for maintaining heart rhythm, nerve and muscle functions. Hypoglycemia and diarrhea cause potassium loss. Potassium helps to reduce blood pressure and allergy. Bananas, , tomatoes, citrus fruits, potatoes cantaloupe, mint leaves watercress, green leafy vegetables and sunflower seeds are some of the main dietary sources of potassium. A dosage of 25g of potassium chloride can cause toxicity. Heavy coffee drinkers may develop low potassium, so can heavy drinkers and high sugar intake.

Selenium

Selenium has a synergistic effect with vitamin E. It is an antioxidant. Men need more selenium since the male reproductive tract contains high concentration of it. Selenium is lost in the semen. Selenium helps in keeping elasticity in tissues, lessens hot flashes and menopausal symptoms. It helps in the treatment and prevention of dandruff and may counteract carcinogens and provide defense against some cancers. Dietary sources include bran, wheat germ, tomatoes, onions and broccoli.

Sodium

Sodium is essential for normal growth. High intake of sodium results in potassium depletion and high blood pressure. It is important for nerve conduction and muscle function. Deficiency results in impaired carbohydrate digestion and neuralgia. Dietary sources include salt, carrots, beets, artichokes and kelp.

Sulfur

Sulfur is essential for healthy hair, skin and nails. It helps maintain oxygen balance and amino acid metabolism. It helps the liver to secrete bile and helps fight bacterial infections. Dietary sources include beans, eggs and cabbage. Sulfur creams and ointments have been used to treat a variety of skin problems.

Iodine

Iodine is essential for thyroid hormone formation. Two thirds of the body’s iodine is concentrated in the thyroid gland. Iodine promotes proper growth, improves energy, burns excess fat, improves mental alacrity and healthy hair, nails, skin and teeth. Deficiency results in hypothyroidism and goitre. Dietary sources include kelp, onions, cereals, dairy products and edible seaweed. Raw cabbage prevents proper utilization of iodine. Iodine has useful wide spectrum antiseptic properties not only for superficial skin infections but also for respiratory and other infections.

 

Juicing for Health

Most of the vitamins and minerals essential for our health and well-being can be found in fruits and vegetables. Our body does not have the necessary enzyme to digest cellulose in the plant cell wall. Thus, many of the useful ingredients eaten in salads are not adequately absorbed. This may help our intestinal health by increasing the bulk of our stools, but it may not provide sufficient micro nutrients important for our cellular well-being. Cooking breaks down some of the barriers. Unfortunately cooking also destroys some of the micro nutrients.

The best way to obtain vitamins and minerals from fruits and vegetables is probably by juicing. By using sensible combinations, not only can the juice provide ideal micro nutrients, but also the taste can be enhanced. A useful combination is using celery, cucumber, green pepper, bitter gourd and green apple.

Freshly made juices are full of healthy micro nutrients. It is desirable to consume these as soon as they are made. The quality deteriorates with time. Thus, preserved juices, even though they are claimed to be totally natural, are not as good. Since juicers are easily available and cheap, and fruits and vegetables are usually abundant in most countries, juicing should be encouraged. Of course, if you are able to obtain good organic fruits and vegetables, that would be ideal.

Calciferol (Vitamin D)

Vitamin D is essential for calcium and phosphorus metabolism. This vitamin can be made in the skin from cholesterol precursor on exposure to sunlight. However, in places where sunlight exposure is inadequate, supplements may be necessary. Dietary sources include fish liver oils, sardines, and herring, salmon, milk and dairy products.

The recommended daily requirement is 200 IU per day up to 50 years, 400 to 600 IU per day for older people. Deficiency causes rickets and osteoporosis. Since this is fat soluble, excessive intake may lead to toxicity which may manifest as unusual thirst, sore eyes, itchy skin, vomiting, abnormal calcium deposits in blood vessel wall, liver, lungs, kidney and stomach.

(Tocopherol) Vitamin E

Within the vitamin E activity, eight organically occurring plant compound processes take place. Alpha tocopherol is the most active. Vitamin E is an effective antioxidant and it inhibits prostaglandin synthesis. Dietary sources include wheat germ, vegetable oils, green vegetables, whole grain cereals and eggs.
Unlike other fat soluble vitamins, our body stores vitamin for a comparatively short time only, much of it being excreted in the feces. Vitamin E helps to supply oxygen to the body and may protect the lungs against air pollution. It prevents and dissolves blood clots, prevents thick scar formation and miscarriages. It may also help leg cramps.

Vitamin E deficiency causes red blood cell destruction, muscle degeneration and reproductive disorders. The recommended daily dose is 8 to l0 IU. Large doses (>800 IU) may lead to spontaneous hemorrhage from inhibition of platelet aggregation. Vitamin E may interfere with anticoagulation and anti-platelet therapy and it contraindicated in patients taking Coumadin.

Vitamin K

There are two natural forms of vitamin K, phylloquinone from vegetables and animal sources and menaquinone which is synthesized by natural bacteria in the intestine. Vitamin K is essential for the formation of prothrombin needed for blood clotting. Thus, vitamin K helps in preventing internal bleeding and reduces menstrual flow. Dietary sources include yoghurt, egg yolk, fish liver oil, kelp, green leafy vegetables. Deficiency may lead to hemorrhage. Vitamin K interferes with Coumadin therapy and should not be taken by patients on this medication.

Apart from clotting, vitamin K is also essential for strong bones and prevention of heart disease. Vitamin K improves bone density and prevents osteoporosis. It may help to keep calcium out of arterial linings and thus prevent heart disease. Vitamin K may also help to fight cancer, including lung cancer. Vitamin K deficiency may contribute to Alzheimer’s disease and interfere with insulin release.

Vitamin C – Ascorbic Acid

Vitamin C has wide ranging effects in the body. It is needed for collagen synthesis. It is a strong antioxidant defending the body against carcinogens, free radicals, heavy metals, pollution and other toxins. It has strong antiviral and mild antibacterial properties. It also acts to regenerate other antioxidants such as vitamin E and glutathione.

Synthesis of Stress Hormones and Aldosterone

It is present in high concentration in adrenal glands and is essential for the synthesis of stress hormones and aldosterone. Vitamin C is essential for both cellular and humoral immunity. Without sufficient vitamin C, the body cells are not able to produce energy.

It is important for the conversion of dopamine to noradrenaline. It is an important component of many drug metabolizing enzymes. Dietary sources include citrus fruits, green vegetables especially broccoli, tomatoes and potatoes. Smoking, hemodialysis, stress, pregnancy and lactation increase the requirements for vitamin C. Each cigarette can destroy 25 to 100 mg of vitamin C.

High Vitamin C Requirements

Vitamin C plays a very central role in many biological reactions in the body that life is not possible without it. Not like other vitamins, our body requires large amounts of vitamin C which could only be supplied by a diet high in fruits and vegetables. All mammals, with the exception of guinea pigs, fruit eating bats and primates including man make their own vitamin C from glucose.

The daily requirement for a man is probably in the region of 3g to 15g, with an average of 5.4g. Under conditions of stress or infection, the requirement may quadruple. The recommended daily dosage of 60mg may be sufficient to prevent scurvy but is probably far inadequate in patients with acute and chronic illnesses.

Treatment of Common Cold and Virus Infections

Large doses of vitamin C have been successfully used to treat common cold and other viral infections. To be successful, vitamin C treatment must be intensive. Vitamin C appears to remove the protective protein coat of the virus thus killing them. Herpes zoster, herpes simplex, adenovirus, measles and other viruses all appear to be susceptible to vitamin C.

Vitamin C also strengthens humoral and cellular immune systems and thus resistance to viruses. The role of vitamin C in eliminating viral infection may have a bearing on certain cancers including cancer of the cervix, breast and lymphoma. Vitamin C may prevent the recurrence of bladder cancer. Cancer patients require large doses of vitamin C to prolong their survival. Vitamin C may enable larger and more prolonged doses of radiation therapy to be carried out. It will also prevent radiation injury to tissues.

Relieve Symptoms of Urethritis

Large doses of vitamin C may relieve the symptoms of urethritis. In pregnancy, the requirement for vitamin C is increased. Intravenous vitamin C injection may reduce intraocular pressure to improve glaucoma. Vitamin C can also reduce the pressure of intervertebral disc in cases of disc herniation.

Vitamin C can protect against lead and mercury poisoning. Also, carbon monoxide poisoning can be averted by large doses of vitamin C. Some city dwellers are frequently exposed to 100ppm of carbon monoxide that may lead to carboxyhemoglobin level of up to 10%. This may have profound depressing effect on cardiac function.

Lack of Vitamin C Leads to Atherosclerosis

One theory of atherosclerosis proposes that relative lack of vitamin C leads to collagen weakness and thus damage to vessel walls which then lead to the formation of atherosclerotic plagues. In animals, high doses of vitamin C have been shown to reverse these plagues. Vitamin C reduces cholesterol level in the blood. The strengthening effect on the collagen further contributes to the increased strength and elasticity of the blood vessels.

Another theory implies infection, either viral or bacterial, as playing a part in the initiation of atherosclerosis. Here as well, the beneficial effects of vitamin C maybe present.

Heart Disease due to Chronic Vitamin C Deficiency?

Linus Pauling, who was awarded two Nobel prizes, for chemistry and medicine, proposed the unified theory for heart disease as a manifestation of chronic vitamin C deficiency. Since collagen is the most abundant protein in the body and is vitally important for the strength and elasticity of blood vessels and since vitamin C is essential for the synthesis of collagen, vitamin C deficiency leads to weakened blood vessel walls.

These occur at areas of turbulence which corresponds to the places prone to develop atherosclerosis. Thus, cracks and mini breaks occur at these places, leading to deposition of cholesterol and calcium in order to strengthen these areas. Lipoprotein-A is the initiator of this process, and its levels have been well correlated with the development of coronary heart disease.

Vitamin C supplementation, in adequate doses (3-6 g per day) strengthens the collagen and blood vessel walls, and has been demonstrated to lower the level of lipoprotein-A. This may lead to a reversal of atherosclerosis and a cure for heart disease.

Thiamine (Vitamin B1)

The first vitamin to be isolated was Thiamine, and it plays an important role in producing energy and metabolizing carbohydrates. Thiamine needs to combine with pyruvic acid to produce energy. It also plays the role of a co-enzyme for the body to produce acetylcholine.

Thiamine is an absolutely potent antioxidant. Therefore, thiamine is crucial in promoting growth. Thiamine can be obtained from food sources such as legumes, whole grains, nuts, yeast, pork and beef. Unfortunately, you get very little thiamine from polished white rice. One other important point about thiamine is that it is heat sensitive.

The need for vitamin B1 rises when one is under stress and ill, and also when undergoing surgery. Alcoholics, people with poor dietary intake and chronic disease patients are among those who usually suffer from vitamin B1 deficiency. The result of this is apathy, anorexia, irritability and generalized weakness.

In persistent cases, beriberi may result, compounded with symptoms of enlarged heart, peripheral neuritis and peripheral edema. In cases of dry beriberi, diminished reflexes and symmetrical peripheral neuropathy of the motor and sensory nerves usually results. Patients on diuretics will also end up losing more thiamine. Hemodialysis treatments also lead to higher loss.

Riboflavin (Vitamin B2)

This vitamin is essential for the metabolism of fat, carbohydrate and protein. It aids in growth and reproduction, promotes healthy skin, nail and hair, helps in reducing sore mouth, lips and tongue and alleviates eye fatigue. It is an antioxidant and it protects the body against free radicals. Dietary sources are milk, meat, egg, broccoli and legumes. Deficiency may result in mucocutaneous lesions, skin abnormalities and corneal vascularization.

Niacin (Vitamin B3)

This is important for fatty acid synthesis and protein metabolism. It is needed for the maintenance of healthy skin, nerves and gastrointestinal tract. Niacin has been shown to reduce low density lipoprotein cholesterol and increase high density lipoprotein cholesterol. Niacin is found in protein rich food such as meat, fish, yeast, legumes and nuts. Deficiency results in pellagra, loss of appetite, gen¬eral weakness, abdominal pain and vomiting.

Pantothenic Acid (Vitamin B5)

Pantothenic acid is important for the conversion of fat and sugar into energy. It is used for the synthesis of coenzyme A for biochemical reactions and functions as a coenzyme in carboxylation reactions.

It is vital for adrenal function and antibody production. It aids in wound healing. It prevents fatigue. Pantothenic acid is produced by bacteria in our intestines. Rich sources arc found in meat, legumes and whole grain cereals.

Pyridoxine (Vitamin B6)

Pyridoxine is important for amino acid metabolism, heme and neurotransmitter synthesis. This is essential for the synthesis of antibodies and right blood cells and is required for the absorption of vitamin B12. Dietary sources include legumes, nuts, wheat germ, cabbage, eggs, and beef.

Deficiency results in seborrhoeic dermatitis, glossitis, stomatitis and cheilosis. It may also result in general weakness, peripheral neuropathy and hyperhomocystinemia. The requirement for vitamin B6 is increased when high protein diets are consumed. Vitamin B6 helps prevent various nervous and skin diseases. It relieves nausea and is used for morning sickness from pregnancy. It promotes the synthesis of anti-aging nucleic acid, helps reduce dry mouth and works as a natural diuretic. Vitamin B6 reduces the requirement for insulin in diabetics.

Folic Acid (Vitamin B9)

This interacts with vitamin B12 and is important for DNA synthesis. It is essential for hemoglobin and right blood cell formation. It is also important for protein, amino acid and sugar metabolism. A deficiency of folic acid causes anemia, poor growth and irritation of the skin.

The need for folic acid increases during pregnancy and lactation. The daily recommended allowance for folic acid is 400 mcg. This is double in pregnancy. Heavy drinker also needs to increase folic acid intake. Large doses of vitamin C increases urinary excretion of folic acid. Dietary sources include liver, yeast, and green vegetables.

Folic acid improves lactation and may protect against food poisoning. It promotes healthy skin, delays hair graying and improves appetite. It may also provide pain relief. Folate is essential for the repair and replication of DNA. Folate deficiency plays a part in many types of cancer, including colon cancer, rectal cancers, breast cancer, pancreatic and brain cancer.

Folate, vitamin B6 and vitamin B12 reduce the levels of homocysteine, which plays a crucial role in heart disease. In fact, homocysteine levels correlate much better than the levels of cholesterol in patients with heart disease. There is also a link between folate deficiency and depression. Adequate level of blare can also reduce the risk of Alzheimer’s disease.

Cobalamin (Vitamin B12)

Vitamin B12 is necessary for the metabolism of carbohydrates, proteins and fats. This is essential for the formation and regeneration of red blood cells. Vitamin B12 is required for the formation of nerve sheaths. It promotes growth and improves appetite in children. It is important for maintaining a healthy nervous system.

Vitamin B12 absorption depends on the availability of intrinsic factor from the stomach. Thus patients who had part of their stomach removed may have difficulty absorbing sufficient vitamin B12. They may then develop pernicious anemia which causes weakness, numbness, pallor, fever arid other symptoms. These patients may require regular injections of vitamin B12 for optimal health. Rich sources of vitamin B12 include egg yolk, poultry and milk. Vitamin B12 is not found in plant food sources.

Orotic Acid (Vitamin B13)

This is important for the metabolism of folic acid and vitamin B12. It prevents alcoholic liver problems and premature aging. It may help in multiple sclerosis. It is found in root vegetables and whey.

Pangamic Acid (Vitamin B15)

This is an antioxidant and may extend cell life span. It may reduce the craving for alcoholic liquor and lower blood cholesterol. It may protect against pollution and relieve the symptoms of angina and asthma. It also stimulates immune responses.

Inositol

This combines with choline to form lecithin and is important for brain function. It is important for the metabolism of fats and cholesterol. It promotes healthy hair and reduces eczema. It helps lower cholesterol levels. Dietary sources are liver, yeast, dried lima beans, cantaloupe, grapefruit, raisins, peanuts, cabbage. Heavy coffee drinkers may need supplemental inositol.

Choline

This is another B family vitamin. It is important for fat and cholesterol utilization. It emulsifies cholesterol so that it doesn’t settle on artery walls or in the gallbladder to form gallstones. Choline can penetrate the blood brain barrier and may aid memory. It aids in the transmission of nerve impulses, especially those associated with the formation of memory.

It helps to eliminate poisons and drugs by aiding the liver. It may help in the treatment of Alzheimer’s disease. Deficiency may result in cirrhosis, fatty liver, hardening of the arteries and Alzheimer’s disease. Dietary sources include c yolk, heart, green leafy vegetables, yeast, liver and wheat germ.

Para Aminobenzoic Acid (PABA)

This can be synthesized in the body. It helps form folic add and is important in the utilization of protein. It helps in the assimilation of pantothenic acid. It has sun-screening properties. Thus, used as an ointment it can protect against sunburn. It reduces the pain of burns. It helps to delay wrinkles and keep skin healthy. It may restore natural color to the hair. Dietary sources include liver, yeast, kidney, whole grains, rice, bran and wheat germ. Penicillin and sulpha drugs increase the need for PABA.