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Apart from eating many of the wonderful vegetables and fruits that inhabit our planet, drinking them is equally nourishing and satisfying. Juicing vegetables and fruits can also create a dynamic taste treat, causing your taste buds to dance with undiscovered delight. If you’re new to juicing, I recommend only juicing vegetables and fruits that you enjoy eating. As time goes on, you can try out other foods as well as increased amounts of those foods.
Concentrated Nutrients
As a dedicated vegetarian, you are well aware of the benefits of eating fruits and vegetables daily. What you may not have known, is that by actually juicing these delicious foods, you are consuming the maximum concentrated benefits of their nutrients. How? Simple, when you cook food, you loose up to 97% of their nutrients. That’s quite a loss huh? There are certain precautions and methods towards picking, storing and cooking food, that will minimize the loss of nutrients, but that’s another article. Suffice to say, juicing your foods will retain almost a 100% if not all depending on certain circumstances. When you juice, you take raw vegetables and fruits to do the job. Because juicing produces no heat or any other method that causes nutritional loss, you consume high levels of nutrients.
Vital Nutrients
There are some nutrients like certain antioxidants that do an outstanding job fighting lung cancer, stroke and heart disease. By cooking away anywhere from 74% to 97% of these nutrients, you are actually doing yourself a disservice and a potentially lethal one at that. There are other numerous nutrients that also fight disease on our behalf. To consume the entire village, start juicing and drinking them on a regular basis. Nutrients like beta carotene and other carotenoids do great things such as boosting your immunity system.
No Pulp Fiction
It’s a known fact that when you juice, pulp remains in the juicer. Over the years there have been many views on what do with that pulp and why. From just discarding it to employing other culinary uses for it. In essence, that pulp contains high levels of fiber and truly should not be thrown out. Fiber has too many benefits to simply dismiss it so easily. Some experts recommend using the pulp in food and others suggest putting some of the pulp back into the juice for greater health rewards. What I can tell you is that the pulp acts as a fertilizer for the good bacteria in the colon and that’s a definite plus.
Cheers To Juicing
Well! There are many different views on juicing by many different experts, but no matter the differences, they can all agree on one thing, juicing, whatever the method use, contain far more positives than the many differences and opinionated views varying experts concede to have. Not juicing is a none option in today’s world of undernourished bodies and minds. Start juicing and gain the many nutrients that your body craves. A nutrient fortified body is able to prevent and fight off various diseases and ailments that come under attack on a daily basis.
Gabriel Foster is the editor for http://www.gabrielfoster.com, the online magazine for both vegetarians and natural health enthusiasts.
It is often true to say that remodeling the master bedroom is one of the last places in the home that receives a makeover but it has become one of the most desirable on homeowner’s lists. Gradually, the movement to make the bedroom a more special place is gaining momentum as more of us decide that we want more from this room. In some places in Europe, Italy and France for example, the bedroom has always been a sensual place and other Western Countries are beginning to see the appeal in this.
To do this requires the use of emotionally appealing colors that are more seductive like rouge or lipstick reds, subtle pinks or creamy peaches. Of course to improve upon this and enhance the atmosphere further you will need the subtle use of mirrors and candles along with some beautiful tropical plants; I am sure you can see the appeal to this already. For other the room can be just as easily converted into a room where a good book can be read on a strategically placed chair or on the bed itself; however this idea goes back to the days when bedrooms were used far more than they are today.
However, good lights for reading are required that are not too harsh on the eyes and a shaded table lamp on a small circular table next to the armchair will really set the scene. A reading room should also have a color theme as well; this will normally mean walls and other areas painted in ivory, antique amber, sage green or a beautiful slate blue, all of which are pleasing on the eye. For people remodeling the master bedroom into a type of retreat then the addition of large pillows, cushions and colorful throws can help create this effect plus the odd mirror and perhaps a picture or two, preferably a landscape. Do not forget about the furniture side as this can make a huge difference to the look and feel of your bedroom. Some ideas can be found at Ikea bedroom furniture.
All that needs to be done to also turn this into a pleasant place to read quietly is a comfortable chair, a reading lamp and a small circular table. If, when you remodel your master bedroom, you want to make this an even more relaxing room then all you require is some family photographs on display in possibly antique style frames. The best colors schemes for a room like this will be the darker shades of blue, green or brown which will provide a feeling of security and will also help people to sleep more restfully.
Would you believe the sterling is fetching only slightly more than the Euro at at money changers, one would think that there would be a few fantastic bargains to be had in snowboarding resorts this winter as potential skiers stick at home to fight the recession. Early figures recently publicised show that skiing areas are 89 percent full during the Xmas time period. 10 percent up on the identical period last year.
One will have better chance in Jan that at the moment shows a 35 percent booking level. The only signs of a recession is across the significant Feb vacation month that has 67 percent reservations, 4 % lower than last year. Booking centers in the skiing resorts of Courchevel, La Grave, Serre Chevalier and Espace Killy have observed increased bookings during November encouraged by the heavy early ski season snows. Val-d Isere has higher inquiries in comparison to last season, whilst Flegere experienced a supreme Christmas.
But there is heavy demand for a bigger catered chalet, 6 to 11 beds, as folk group up to save money. Evidence shows that DIY ski trips are doing well, perhaps pointing to the fact that keen boarders are not going to lose their ski break. However reservations for package ski holidays are down.
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Like a good many people I have been the victim of acne vulgaris (what an appropriate name for such a vulgar disease) the medical term for pimples.
My acne problem has made me aggravated, made me cry, and made me angry. Thousands of people each year are afflicted by an acne problem, and their acne problem makes recluses out of way too many teenagers and even adults.
Your acne problem is caused when your pores get clogged and the fatty material made by the sebaceous gland accumulates, and a “bump” appears under the skin-or perhaps a whitehead or a blackhead (a comedone).
Blackheads are not caused by dirt but by the discoloring effect of air on the fatty material in the clogged pore. If this substance becomes infected a pimple results.
That is the medical explanation for pimples but what people really want to know is “How do I get RID of my acne problem!?”
As anyone can tell you the worst thing to do is to push or “pop” a pimple. Because this will not only cause your acne problem to worsen, but can result in life long scars.
No matter what you see on TV or in movies and no matter what anyone in your family or what any friend tells you, DON’T pop that pimple.
I speak from personal experience, my acne problem was so bad I couldn’t stand it so I popped pimples trying to be proactive in getting rid of them.
That is the wrong method to get involved in doing something to rid yourself of your acne problem. I am still paying for doing it by the scars that remain on my face.
The right way is a simple trick I learned that lessons acne dramatically:
Steam your face at night over a warm bowl of water for 20 minutes before retiring to bed (this should be after washing your face thoroughly with a gentle cleanser like Olay’s or Neutragena’s facial cloths)
And then massage one half a teaspoon of castor oil onto your face for about 1 minute, until your face is just lightly shiny.
This will help keep your pores open and prevent new pimples from forming (the steaming opens pores and helps get rid of old pimples).
In the morning you should wash your face again immediately after waking and steam face again for 20 more minutes.
After steaming your face in the morning splash your face with cold water and dry off.
Do this consistently every night and morning for optimal results in clearing up your acne problem.
Now that you are armed with this information put it to use tonight and watch the improvement as your acne problem fades and your skin begins to glow after just a short period of time.
About the author:
To completely get rid of your acne problem in 3 days visit Chris Gibson’s amazing website where you will learn the insider’s secret at
http://snipurl.com/8hoi
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L-tyrosine is a non-essential amino acid that plays a role in the creation of protein. The body can make it from the amino acid phenylalanine but nutritional sources include animal meats, wheat, oatmeal and seafood.
It performs a multitude of important roles in the body including the alleviation of depression, enhancement of thyroid efficiency, strengthening of the immune system, prevention of neurological degeneration and protection of the skin.
Bodybuilders find it useful for several reasons:
1. It offsets the stress and fatigue associated with intensive training.
2. It helps in the retention of muscular protein.
3. It heightens mental alertness thus helping to offset mental fatigue.
With any amino acid supplement overdosing can lead to weakness and nausea so care should be taken in applying small doses and increasing them gradually until an optimum level is reached. Bear in mind that many protein powders and other supplements are fortified with amino acids so check the labels carefully. The manufacturer’s instructions should be followed in all instances.
Rick Mitchell has written numerous articles aimed at helping athletes, from beginners to advanced, understand how to build muscle and increase strength. He has also developed several supporting web resources including Bodybuilding Supplement Review
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Gout is a form of arthritis that causes inflammation, pain, soreness and swelling of the joints, also reducing their mobility. It mostly it affects the joints of the lower body limbs, such as toes, heels, ankles and knees, but it can also affect the joints of the upper body. Gout sometimes affects skin and soft tissue like muscles and tendons, causing swelling and rigidity. There are many factors that contribute to the occurrence and the development of gout, such as genetic predisposition to the disease, renal insufficiency, inappropriate diet and lack of proper exercise. Among all these triggers of gout, the quantity and the type of food consumed seem to play a very important role.
In the past, gout was referred to as “the disease of kings”, as it mostly affected rich people. The high incidence of gout among the rich, noble families in the past is explained by the fact that they had better access to expensive, exotic foods that in present are known to facilitate the development of the disease. Today, many people are still confronted with gout as a result of improper diet, unaware of the damage that some foods cause to the organism. Apart from foods that cause gout, another important factor in the development of the disease is obesity.
Gout is mainly caused by the crystallization of a substance called uric acid in the bloodstream, causing arteries to block. In normal quantities, uric acid is neutral to the organism. However, when in excess, it may cause a lot of damage. Uric acid is a residual product formed in the synthesis of purine. Purine is a substance that resides in fat meats, fish, some dairy products and vegetables. Foods that cause gout are rich in saturated fats and purines, therefore contributing to the excessive secretion of uric acid. Among the foods that cause gout, the most dangerous are considered to be red meats and some fish. Beef, pork, lamb and seafood should be avoided when suffering from gout. Furthermore, healthy people should control their intake of such foods in order to prevent the acquiring of gout. Other foods like chicken meat, low dairy, grains, green vegetables and fruits are well tolerated among people who suffer from gout.
In order to ameliorate the symptoms of gout, foods that cause gout should be excluded from the diet in favor of healthy food. Also, the consumption of alcohol should be reduced, as it increases the amount of uric acid produced by the organism. Smoking can aggravate the symptoms of gout too, slowing the natural process of healing and interfering in the right circulation of the blood.
By drinking plenty of water you will help the body in eliminating the excess of uric acid. It is strongly recommended to drink at least 2 liters of water a day. Also, try to reduce the amount of saturated fats from your diet and eat more carbohydrate rich foods such as cereal, pasta and bread. Consume plenty of fruits, as they contain lots of important vitamins and minerals. Fruits like apples, oranges, nectarines and lemons should be a part of your daily menu.
More information about gout you can find in the content of these pages, also there is valuable information about food that causes gout.
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Older people who eat food containing high amounts of folate, which is found in many leafy green vegetables and fruits, can cut their risk of developing Alzheimer’s disease by more than half.
This may eventually lead to a means of keeping Alzheimer’s at bay. Right now, there is no preventive therapy for the neurological disease.
Ten-Year Study
A 10-year study showed that people who consume at least 400 micrograms of folate a day (the recommended daily allowance of the vitamin) experienced a 55 pecent lower risk of developing the disease.
Folate reduces blood levels of homocysteine, a substance that can injure brain cells. Foods rich in folate include oranges, broccoli, spinach and bananas.
Alzheimer’s Association August 12, 2005
Dr. Mercola’s Comment:
I first noted the importance of eating whole foods with high amounts of folate to prevent Alzheimer’s disease five years ago. This new study is yet more evidence of this. Green leafy vegetables, strawberries, liver, kidney, nuts and other folate-rich foods can all help keep the nerve cells of your brain from being damaged.
The results of this study mirror the findings of one I posted last month about high amounts of folic acid slowing the cognitive decline that comes with aging.
Fresh vegetables, especially dark green, leafy ones, and strawberries are some of your best natural sources of folic acid. Eating plenty of fresh, uncooked vegetablesis thenatural way toensure you are receiving an ideal daily dose of folic acid (and hundreds of other known and unknown nutrients).
However, it’s also important to understand that we all require different amounts of vegetables to stay healthy. Some people need to consume as much as 300 percent more vegetables than others. The amount of vegetables your body requires depends on your body’s specific metabolic type. While we all need vegetables to stay healthy, your metabolic type should determine the type and amount.
Related Articles: Alzheimer’s Epidemic is ComingCurry Ingredient Helps Treat Alzheimer’sDrugs Fail to Slow Alzheimer’s
Dr. Mercola is the founder of Mercola.com, one of the world’s most visited and trusted health websites, and publisher of the free Mercola.com e-newsletter — the #1 dietary health and wellness newsletter on the Web with over 500,000 subscribers. Dr. Mercola, a physician for over two decades, is also a New York Times bestselling author whose latest book, “Dr. Mercola’s Total Health Program,” presents his entire renowned dietary health program and has sold over 150,000 copies. He is routinely interviewed by the media for his expert insights, including CNN and ABC World News Tonight. His passion is to change the fatally flawed conventional medical system to one focused on real prevention and cure.
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Instead of Butter: Use top quality, cold pressed, extra virgin olive oil, from the first pressing, or flaxseed oil. The taste of virgin olive oil is appealing to millions of people around the world, so why not adopt it to your taste?
Flaxseed oil is prized for health reasons and not for its taste. You can always compensate for that by adding spices to the appropriate dish. Let’s say you want to add a little flaxseed oil to mashed potatoes, instead of butter. You could add basil, oregano, rosemary, curry, garlic, or any other spice that agrees with your palate.
You can use a little virgin olive oil on mashed potatoes with basil and roasted garlic, but it’s up to the individual’s own taste. At home, we use a little olive oil on toast, instead of butter. Again, you could spice it, but try to avoid salting.
Depending on whose study you read, flaxseed oil contains Omega-3, Omega-6, and Omega-9 Oils.
Olive oil has some Omega-6 value, but it tastes great.
If you want to learn a lot more about beneficial oils, visit:
http://www.math.ucsd.edu/~ebender/Health%20&%
20Nutrition/Nutrition/oil_good.html
To name a few of the many conditions improved by Omega-3 Oils: High Cholesterol Levels, Prevention of Strokes and Heart Attacks, Cancer Prevention and Treatment, Multiple Sclerosis, Allergies, Angina, High Blood Pressure, Arthritis, and Asthma.
To read a little more about the link between cancer prevention and Omega-3 fatty acids, please visit:
http://www.seapet.com/EFA_cancer.htm#AICR
It goes without saying any further, that omega-3 fatty acids should be boosted in most of our diets.
You will notice, I did not mention, margarine as a dietary recommendation.
Trans-fats are formed as a result of chemical hydrogenation. Depending upon the brand you buy, margarine may contain up to 45 percent trans-fats.
“The problem with trans fatty acids is that your body doesn’t know what to do with them,” said Brian Olshansky, M.D., University of Iowa Health Care professor of internal medicine.
Trans fatty acids (trans-fats) are linked to diabetes, high cholesterol, sudden cardiac death, obesity, and heart disease.
Expect to see a warning on the labels of food containing trans-fats in the near future. New labeling for foods is expected soon, and total trans-fats contained within a product serving, will be listed. Believe it or not, at least one trans-fat, CLA (conjugated linolenic acid), is considered beneficial, but that is another story.
Suffice to say, it would be wise to avoid margarine until all the research is in. At that point, the composition of margarine will probably change for the better.
Paul Jerard, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in North Providence, RI. He has been a certified Master Yoga teacher since 1995. He is a master instructor of martial arts, with multiple Black Belts, four martial arts teaching credentials, and was recently inducted into the USA Martial Arts Hall of Fame. He teaches Yoga, martial arts, and fitness to children, adults, and seniors in the greater Providence area. Recently he wrote: Is Running a Yoga Business Right for You? For Yoga students, who may be considering a new career as a Yoga teacher.
www.yoga-teacher-training.org/index.html
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Excessive underarm sweating can become an annoying problem for those suffering from this condition. Axillary hyperhidrosis manifests itself through an increased underarm sweat production and this is triggered by the sympathetic nervous system. A malfunction in the nerves controlling underarm sweat glands leads to excessive sweat production, resulting in constantly moist armpits. Often associated with the negative effects of palmar hyperhidrosis, axillary hyperhidrosis is sometimes triggered by exterior factors such as anxiety, psychological stress and tiredness. This is not a rule, however, and there may be no clearly identified stimuli that trigger excessive underarm sweat.
Treatment for Sweaty Underarms
There are several methods of reducing the effects of axillary hyperhidrosis. Antiperspirants are among the most commonly used treatments for sweaty underarms, and they work well for reducing milder cases of this condition. Deodorants are succesfuly used to relieve patients of some of the worries caused by excessive sweat. When the effects of antiperspirants are not strong enough, some consider surgical procedures to eliminate the problem. The underarm sweat glands can be surgically cut so that their production doesn’t exceed regular limits, but this si a complicated and costly procedure. However, sinc antiperspirants are the most common choice for patients, we will have a detailed look at their effects.
The Efficiency of Antiperspirants in Combating Hyperhidrosis
Antiperspirants are useful for treating milder cases of hyperhidrosis, as they can diminsih the negative effects of excessive sweating. By targeting specific sweat glands, antiperspirants significantly reduce the sweat production and increase the dryness of the skin in the areas where they are applied. Various products come in different forms, such as deodorants and medication. Deodorants are the most widespread form of antiperspirants, as they are easy to use and producce very little or no discomfort.
Axillary hyperhidrosis
One of the most effective chemical compounds used for hyperhidrosis treatment is Aluminum Chloride. Used in higher concentrations, Aluminum Chloride has a faster impact on the sweat glands, reducing their excessive production. Aluminum Chloride products work best at night time, when the sweat glands show a reduced activity, and long term results may show some improvement concerning excessive sweating of the armpits.
Axillary Hyperhidrosis and Its Social Implications
While from a medical point of view, sweaty underarms do not represent a health risk, they are hard to deal with in society. The discomfort of constantly having damp underams is increased by the fear that clothing accessories will become sweaty. Axillary hyperhidrosis treatment is seen as a necessary thing by many who suffer from this condition, as they feel this problem is affecting their social interactions. People who suffer from any form of excessive sweat are faced with some difficult social and psychological issues. Many are overwhelmed by these problems and become somewhat anti social and have difficulties integrating in groups. Career plans are also placed under the negative shadow of axillary hyperhidrosis, as self confidence and self esteem levels tend to drop.
Anyone suffering from hyperhidrosis should accept the condition, rather than deny it, and try to find a positive solution to solving the problem. There is no easy way to get rid of excessive sweat, but there are medical drugs and methods that can help you reduce its negative effects. For more info please visit http://www.hidrosiscure.com/index.htm or go stright to the following page for efficient sweat treament methods:
http://www.hidrosiscure.com/medication.htm
About The Author
Michale Rad - http://www.hidrosiscure.com/whatis.htm
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Numerous reports have recently appeared in both the lay and medical press questioning the value of vitamin E supplementation and suggesting that there are risks associated with its use even at doses previously thought to have been “safe”. What do we do with the hundreds of studies and extensive clinical research that has been published in the medical literature suggesting benefit in cardiovascular disease, alzheimers, diabetes and other degenerative diseases? A search of the National Library of Medicine yields over 25,000 citations, many funded or sponsored by the National Institutes of Health (NIH) and other prestigious medical and scientific organizations.
This month, the authors of an article in Health News (Health News. 2005 Apr;11(4):12-3) headlined this statement: “High doses of vitamin E may increase risk of death. Talk to your doctor before taking supplements containing more than 200 IUs.” Discussing these questions with your doctor is very important. The purpose of this article is to provide you with a tool, a resource that you can print out and discuss with your physician.
Negative Clinical Studies:
Increased cancer recurrence in patients with head and neck cancer:
Bairati and co-workers (J Natl Cancer Inst. 2005 Apr 6;97(7):481-8.) found in a multicenter, double-blind, placebo-controlled, randomized chemoprevention trial among 540 patients with head and neck cancer treated by radiation therapy that supplementation with alpha-tocopherol (400 IU/day) produced unexpected adverse effects on the occurrence of second primary cancers and on cancer-free survival.
No increase in cancer risk, but increased risk of Heart Failure in patients with established vascular disease or diabetes:
The HOPE Trial Investigators (JAMA. 2005 Mar 16;293(11):1338-47) evaluated whether long-term supplementation with vitamin E (Daily dose of natural source of 400 IU of vitamin E or matching placebo) decreases the risk of cancer, cancer death, and major cardiovascular events. The Hope vitamin E trial was a randomized, double-blind, placebo-controlled international trial of patients at least 55 years old with vascular disease or diabetes mellitus (9541 patients, in 174 centers) with a median duration of follow-up of 7.0 years.
The investigators examined cancer incidence, cancer deaths, and major cardiovascular events (myocardial infarction, stroke, and cardiovascular death), heart failure, unstable angina, and need for cardiac revascularization.
Among all HOPE patients, there were no significant differences in the primary analysis: for cancer incidence, 11.6% in the vitamin E group vs 12.3% in the placebo group developed cancer (a non-significant reduction for vitamin E); for cancer deaths, 3.3% in the vitamin E group vs 3.7% in placebo (also not significant) and for major cardiovascular events, 21.5% vs 20.6%, respectively (not significant). Of concern, was that patients in the vitamin E group had a significantly higher risk of heart failure and hospitalization for heart failure. The authors concluded that in patients with vascular disease or diabetes mellitus, long-term vitamin E supplementation does not prevent cancer or major cardiovascular events and may increase the risk for heart failure.
Increased all-cause mortality:
A meta-analysis of randomized, 19 controlled clinical trials (135,967 participants) evaluating the dose-response relationship between vitamin E supplementation and total mortality (Ann Intern Med. 2005 Jan 4;142(1):37-46. Epub 2004 Nov 10.)
Published by Miller and associates at the Johns Hopkins School of Medicine, found High-dosage (greater than or equal to 400 IU/d) vitamin E supplements may increase all-cause mortality by 5% and should be avoided.
Neutral Clinical Studies:
Risk of Coronary heart disease (CHD) in Smokers not effected:
The effect of vitamin E on coronary heart disease (CHD) was evaluated in the alpha-tocopherol, beta-carotene cancer prevention (ATBC) study (Eur Heart J. 2004 Jul;25(13):1171-8.). 29,133 male smokers, aged 50-69 years were randomized to receive alpha-tocopherol 50 mg, or beta-carotene 20 mg, or both, or placebo daily for 5-8 years. The risk for a first-ever major coronary event was insignificantly reduced by 5% among alpha-tocopherol recipients compared with non-recipients, and the risk for non-fatal MI was insignificantly reduced by 4%. The authors did not advocate the use of vitamin E supplements due to the weak findings.
Cardiovascular mortality and all cause Mortality not effected:
In a meta analysis of eighty-four trials (J Gen Intern Med. 2004 Apr;19(4):380-9.) examining outcomes of all-cause mortality, cardiovascular mortality, fatal or nonfatal myocardial infarction vitamin E was not found to have neither positive nor adverse effects. Shekelle and colleagues found that the use of vitamin E supplements insignificantly reduced the risk of all cause mortality by 4%, insignificantly reduced cardiovascular mortality by 3% and trended toward but did not achieve a significant reduction in nonfatal myocardial infarction, reducing the latter by 28%.
Positive Clinical Studies:
Reduced Risk of Congestive Heart Failure and Myocardial Infarction
In two large clinical studies conducted by Stampfer et al470 and Rimm et al,471 vitamin E supplements were associated with a reduced risk of congestive heart failure. In an analysis of almost 45,000 men in the Health Professional Follow-up Study database by Ascherio and associates,823 the use of vitamin E, or multi-vitamin supplements, was associated with a significantly decreased risk of myocardial infarction. These results suggest that higher supplemental doses of vitamin E may be beneficial in patients with CAD, especially those on diets high in polyunsaturated fatty acids.
Reduction in Risk for Cardiovascular Disease and Myocardial Infarction (Heart Attack):
The Nurses’ Health Study, a study of 121,700 women between the ages of 34 and 59 which was conducted by Manson and co-workers,69,805 used food frequency questionnaires to demonstrate a relationship between dietary intakes of foods rich in vitamin E and beta carotene, and the reduction in the risk of cardiovascular disease.
A recent analysis of the same data by Stampfer et al470 revealed that the protective effect of vitamin E was attributable to supplemental vitamin E at pharmacological levels exceeding 100 IU per day. Since dietary intakes of alpha tocopherol in the United States typically range from 4 to 16 IU per day, the former level of intake would be extremely difficult to achieve from diet alone.804 Those women who took 100 mg. vitamin E supplements (in addition to 15mg of beta carotene daily) experienced a 36% reduction in myocardial infarction, and women with the highest dietary vitamin E intake, and who consumed vitamin E supplements daily for two years, had a 41% reduction in risk (multivariant risk 0.59).
The Health Professionals Follow-up Study,471 involving 51,529 male health professionals, demonstrated similar cardiovascular benefits of a diet rich in antioxidants. As in the Nurses’ Health Study, these male participants’ antioxidant vitamin intake was assessed by a dietary questionnaire, and coronary heart disease was assessed by medical record review. After controlling for age and coronary risk factors, higher dietary vitamin E intake levels were associated with a significantly lower risk for CAD. For men consuming more than 60 IU (an amount usually requiring vitamin supplementation), the risk of myocardial infarction or cardiac death was 36% less (multivariant risk 0.64) than in those men consuming 7.5 I.U. per day. CAD risk was lowest for the men with the highest dietary vitamin E intake who additionally took at least 100 IU of vitamin E supplements daily for two years.
Low serum Vitamin E may be a greater risk factor for myocardial infarction than either high blood pressure or elevated serum cholesterol alone, according to research sponsored by the World Health Organization, and reported by Gey et al67 in the Multinational Monitoring Project of Trends and Determinants of Cardiovascular Disease (MONICA) study. In the MONICA study, Gey and co-workers67 compared plasma antioxidant levels among 16 different groups of 100 men each from regions with a six-fold difference in CAD mortality and reported a strong inverse correlation (p=0.002) between plasma vitamin E and mortality from ischemic heart disease which was independent of lipid levels.
This inverse relationship for CAD mortality was strongest for vitamin E. Low serum vitamin E alone was an accurate predictor for fatal myocardial infarction in 60% of cases studied. Death from Acute Myocardial Infarction was accurately predicted in 80% of patients with both low serum vitamin E and elevated serum cholesterol; and fatal outcomes were accurately predicted in 90% of patients with low serum levels of both vitamin E and A in conjunction with high serum cholesterol, and elevated blood pressure. These findings were consistent with earlier scholarship published by Gey.580
Restenosis:
Cavarocchi and associates681 found that pretreatment of coronary bypass patients with 2,000 IU of vitamin E significantly inhibited the generation of destructive oxygen free radicals during surgery, and DeMaio and co-workers583 found that vitamin E supplementation reduced the incidence of restenosis in patients undergoing percutaneous transluminal coronary angioplasty (PTCA).
Angina:
Rimersma and co-workers469,643 found an inverse relationship between the risk of angina pectoris and vitamin E levels. Individuals with serum vitamin E levels in the lowest quintile (<18.9 M/L) had almost a threefold greater risk of angina than did individuals in the highest quintile (>28.2 M/L). Similarly, Byers870 reported that an increased dietary intake of vitamin E reduced death from myocardial infarction.
CAD:
A prospective study of antioxidant vitamins and the incidence of CAD in women, which was conducted by Manson et al,805 used food frequency questionnaires to estimate dietary intake of vitamin E, and found that the incidence of CAD was lowest among women with the highest intake of alpha tocopherol.
Reduced Risk of Cancer:
An inverse relationship between serum vitamin E levels and cancer has been found in seven epidemiologic studies,580,669,670,679,685,686,687 and vitamin E supplementation has been shown to suppress indexes of lipid peroxidation in the blood of both smokers and non-smokers, without effecting plasma lipoprotein concentrations.899 Because low density lipoprotein is one of the main transports for vitamin E and cholesterol in the blood stream, pharmacologic and certain dietary interventions resulting in reductions in LDL and serum cholesterol may reduce serum vitamin E in individuals whose diets are not supplemented.488,490 Hypolipidemic drug therapy may act as a vitamin E antagonist and reduce serum vitamin E.844
ALS:
Regular use of vitamin E supplements was associated with up to a 62% lower risk of dying of ALS in a study of 957,740 individuals 30 years of age or older participating in the American Cancer Society’s Cancer Prevention Study II. (Ann Neurol. 2005 Jan;57(1):104-10.)
The Balanced Approach:
Perhaps a reasonable approach would be a three-tiered effort:
- To moderately increase vitamin E levels with healthy dietary sources of the vitamin (which may allow for an equivalent level of 15-45 IUs per day from optimizing diet)
- The addition of MODERATE levels of supplementation with NATURAL (d-isomer) mixed tocopherols (which are closer to the mix seen in diet) and
- Use of minimum levels of vitamin E that have shown beneficial effect (100 IU or greater) and not exceeding levels which have been associated with risk (greater than 400 IU) and certainly not greater than 1,600 IUs where increased risk seems to be more clearly defined in some studies.
This is in line with recent recommendations made this month by Hancock and co-workers who analyzed a large database of numerous clinical studies, (Am J Clin Nutr. 2005 Apr;81(4):736-45) and writing for the Council for Responsible Nutrition (CRN) in Washington, DC declared:
“… dietary supplements of vitamins E and C are safe for the general population…. Many clinical trials with these vitamins have involved subjects with various diseases, and no consistent pattern of adverse effects has occurred at any intake… Thus, we conclude from clinical trial evidence that vitamin E supplements appear safe for most adults in amounts less than or equal to 1,600 IU ….”
Additionally, this is in agreement with recommendations of Denton Harmon, M.D. Ph.D., the father of the Free-Radical Theory of Aging (D. Harmon, J. Gerontol. 11, 298-300 (1956).) who recommends 400 IU of vitamin E daily (Life Extension Magazine, Interview, January 1998).
DISCUSSION: What is Vitamin E?
Vitamin E is a fat-soluble antioxidant vitamin that is involved in the metabolism of all cells. Vitamin E protects vitamin A and essential fatty acids from oxidation in the body cells and prevents breakdown of body tissues. Vitamin E is widely accepted to be the primary physiological antioxidant in man. 472,488,844,845,846
Vitamin E exists in eight different forms, each with its own biological activity and functional use in the body(Traber MG and Packer L. Vitamin E: Beyond antioxidant function. Am J Clin Nutr 1995;62:1501S-9S). Alpha-tocopherol is the name of the most active form of vitamin E in humans. It is also a powerful biological antioxidant (Traber MG. Vitamin E. In: Shils ME, Olson JA, Shike M, Ross AC, ed. Modern Nutrition in Health and Disease. 10th ed. Baltimore: Williams & Wilkins, 1999:347-62). Vitamin E in supplements is usually sold as alpha-tocopheryl acetate, a form that protects its ability to function as an antioxidant. The synthetic form is labeled “D, L” while the natural form is labeled “D”. The synthetic form is only half as active as the natural form (U.S. Department of Agriculture, Agricultural Research Service. 2004. USDA National Nutrient Database for Standard Reference, Release 16-1).
Epidemiology Regarding Vitamin E:
Pacht and colleagues498 found deficient levels of vitamin E in chronic cigarette smokers. Similarly, Riemersma and associates469 found low vitamin E levels among angina patients who were smokers, and Brown et al899 found that smokers sustained an increased free radical load (characterized by increased indices of lipid peroxidation) because of their exposure to large quantities of reactive free radicals in the gas and tar phases of cigarette smoke. The researchers determined that this increased lipid peroxidation was reduced in vitro following vitamin E supplementation. These findings are in accordance with other clinical research which suggests that smoking reduces plasma vitamin E levels, and increases oxidative stress. 590,591
Excessive alcohol consumption may have an adverse effect on serum antioxidant levels which is independent of nutritional status. Excessive consumption of alcohol has been associated with low serum vitamin E levels,499,889 malondialdehyde (MDA) markers of oxidative stress and free radical activity.889 Numerous studies have shown that alcoholics have lower serum beta carotene,901 alpha tocopherol,889 selenium,889 and ascorbic acid889 concentrations than control subjects who drink moderately.
Supporting the hypothesis that heme iron acts as a pro-oxidant in vivo, and validating previous clinical research, Ascherio et al823 found that a high intake of antioxidant vitamin E may prevent the adverse cardiovascular effects of excess heme iron consumption,830,831,832,833 and concluded that oxidative stress resulting from smoking837 and hyperglycemia associated with diabetes834,835,836 may enhance it.
Nutritional recommendations:
According to many nutritionists who have evaluated this data, 150 to 200 IUs a day is probably beneficial and safe for most individuals wanting to supplement their diet. That is more than three times what people can get from a healthy diet (good sources include: nuts, cooking oil, sweet potatoes, mayonnaise, wheat-germ oil, fish, eggs, fortified cereals) and low-dose multivitamins. Almonds may help to increase vitamin E in the blood and reduce lipid levels (J Am Diet Assoc. 2005 Mar;105(3):449-54). Kiwi fruit contain high amounts of vitamin E and may be cardioprotective (Platelets. 2004 Aug;15(5):287-92).
Good Sources of Vitamin E
Food Serving Size Milligrams % RDA
Egg, whole, fresh 1 large 0.88 5.8
Almond oil 1 tablespoon 5.3 35.3
Corn oil 1 tablespoon 1.9 12.6
Corn oil (Mazola) 1 tablespoon 3 5
Cottonseed oil 1 tablespoon 4.8 32
Olive oil 1 tablespoon 1.6 10.6
Palm oil 1 tablespoon 2.6 17.3
Peanut oil 1 tablespoon 1.6 10.6
Safflower oil 1 tablespoon 4.6 30.6
Soybean oil 1 tablespoon 1.5 10
Sunflower oil 1 tablespoon 6.1 40.6
Vegetable-oil spray 2.5 second spray 0.51 3.4
Wheat-germ oil 1 tablespoon 20.3 135.3
Tomato juice 6 fluid ounces 0.4 2.6
Apple with skin 1 medium 0.81 5.4
Mango, raw 1 medium 2.32 15.4
Macaroni pasta, enriched 1 cup 1.03 6.8
Spaghetti pasta, enriched 1 cup 1.03 6.8
Almonds, dried 1 ounce 6.72 44.8
Hazelnuts, dried 1 ounce 6.7 44.6
Peanut butter (Skippy) 1 tablespoon 3 5
Peanuts, dried 1 ounce 2.56 17
Pistachio nuts, dried 1 ounce 1.46 9.7
Walnuts, English 1 ounce 0.73 4.8
Margarine (Mazola) 1 tablespoon 8 53.3
Margarine (Parkay, diet) 1 tablespoon 0.4 2.6
Mayonnaise (Hellmann’s) 1 tablespoon 11 73.3
Miracle Whip (Kraft) 1 tablespoon 0.5 3.3
Avocado, raw 1 medium 2.32 15.4
Asparagus, frozen 4 spears 1.15 7.6
Spinach, raw 1/2 cup 0.53 3.5
Sweet potato 1 medium 5.93 39.5
Tomato, red, raw 1 tomato 0.42 2.8
Turnip greens, raw 1/2 cup chopped 0.63 4.2
Source: Ohio State University Extension Fact Sheet
Web MD Interview of Dr. Petrosino Regarding Vitamin E (Sept. 26, 2000)
Vitamin E safety is posted in its entirety (with annotated footnotes) on www.nutritionadvisor.com
Other Reviews on nutritional Supplements by Dr. Petrosino
Dr. Petrosino received his Baccalaureate degree from Penn State University in 1975, pursued his Masters degree with honors at Penn State in 1978, and graduated Summa Cum Laude with a Doctorate in Nutrition from Lasalle University (Mandeville) in 1995. His doctoral dissertation examined the effects of race and poverty on cardiovascular health. He was an Adjunct Professor of Nutrition at LaSalle University (1995-1999); a member of the National Institutes of Health (NIH) Consensus Development Committee on Cardiovascular Disease; a Professional Member and Charter Member of the American Heart Association Scientific Council on Epidemiology and Prevention of Cardiovascular Disease; a Professional Member and Charter Member of the American Heart Association Scientific Council on Nutrition, Physical Activity and Metabolism; a Professional Member of the American Heart Association Interdisciplinary Working Group on Functional Genomics and Translational Biology; an Allied Health Care Practitioner member of the….