CoEnzyme Q10‏

First discovered in 1957, Coenzyme Q10, or simply CoQ10, is also called ubiquinone, a name that signifies its ubiquitous (widespread) distribution in the human body. As a coenzyme, this nutrient aids mitochondria, the powerhouses of cells, in the complex process of transforming food into ATP, the energy on which the body runs. Coenzyme Q10 is a nutrient which has been found to be beneficial for a surprising variety of health problems: CoQ10 is an abbreviation for a nutrient called Coenzyme Q10- also called Ubiquinol and Ubiquinone. And because of these studies, CoQ10 for heart failure has been put to the test as a safe and effective helper treatment for the debilitation long-term problem of chronic Congestive Heart Failure and Cardiomyopathy. In fact, there is such a large amount of evidence for the use of CoQ10 and Heart Failure that studies show that including it as a part of Congestive Heart Failure Nutrition can:Measurably Strengthen the Heart MuscleDecrease Abnormally Thickened AreasImprove Cardiac Cell CoQ10 LevelsImprove Blood PressureIncrease Survival even in the sickest patientsPossibly decrease or eliminate Statin Side EffectsCoenzyme Q10 is a fat-soluble antioxidant that is found in virtually all cell membranes, hence its alternative name "ubiquinone." The antioxidant activity of vitamin E requires the CoQ10 to be available, to which vitamin E will pass on the unpaired electron (free radical) that it has scavenged. CoQ10 also acts as an anti-oxidant independently, protecting against DNA damage and other forms of oxidative damage caused by the consumption of excess polyunsaturated fatty acids. Rich sources of dietary coenzyme Q10 include mainly meat, poultry, and fish. Other relatively rich sources include soybean and canola oils, and nuts. Fruits, vegetables, eggs, and dairy products are moderate sources of coenzyme Q10.Approximately 14%-32% of coenzyme Q10 was lost during frying of vegetables and eggs, but the coenzyme Q10 content of these foods did not change when they were boiled".The primary site of free radical damage is the DNA found in the mitochondria. Mitochondria are small membrane-enclosed regions of a cell which produce the chemicals a cell uses for energy. Mitochondria are the "energy factory" of the cell. Every cell contains an enormous set of molecules called DNA which provide chemical instructions for a cell to function.Co–Q10 is also a very powerful antioxidant. It is made in our bodies, within a cell organelle called the "mitochondria", and is most concentrated in the energy–demanding heart, brain and muscle systems. Unfortunately, Co–Q10 levels decrease with age (starting at 35 years).Coenzyme Q10 is also an essential component of the mitochondria (the "power-house" of the cell), playing a critical role in the formation of ATP, the body's fundamental energy unit, from carbohydrate and fatty acid metabolism.It appears that Coenzyme Q10 might be involved in maintaining the proper pH of lysosomes, which are a digestive component of cells, as well.2

Co–Q10 in  Vegetables Several vegetables contain small to moderate amounts of coenzyme Q10, including spinach, broccoli, sweet potato, sweet pepper, garlic, peas, cauliflower and carrots." peanuts and wheat germ, Also, it is important to note that these foods must be raw, fresh and unprocessed - no milling, canning, preserving, freezing, etc."3) the germs of whole grains. The most concentrated sources of coenzyme Q - like heart or kidney - contain about 2-3 milligrams of coenzyme Q per ounce of heart or kidney. The germs of grains, while containing less coenzyme Q per ounce, also contain vitamin E in amounts of 5-10 IU per ounce, and this vitamin E works together with coenzyme Q in the body." Our bodies are able to produce some of the CoQ10 that we need. The rest is synthesized from the foods we eat. Statins Inhibit Coenzyme Q10 Synthesis. In fact, the use of statins can decrease the body's synthesis of coenzyme Q10 by as much as 40%! Functions of Coenzyme Q10: According to Dr. Sears, coenzyme Q10 prevents arteriosclerosis by reducing the accumulation of oxidized fats in blood vessels, eases high blood pressure, regulates the rhythm of the heart, and improves chest pain and exercise toleration in angina patients. With CoQ10 for Heart Failure study after study shows that the use of this commonly available fat-soluble antioxidant may show "Extraordinary Clinical Improvement" for even the sickest patients by repairing the Cause of Congestive Heart Failure. And while doctors almost never do a Blood Level of CoQ10, it is as simple as a blood test to see who might be able to use this super safe nutrient that gets glowing reviews from the researchers - as one of the treatments for heart failure



What are Statin DrugsThe frequency of Statin Side Effects, which have been reported in up to 20% of people taking them in some studies, should make ANYONE who is taking these drugs designed to reduce the cholesterol level sit up and take notice. If you are taking any statin drugs to reduce cholesterol level, then you should be aware of the function that these drugs have on your body and which of the many and sometimes dangerous and even deadly side effects of statin drugs should concern you.Statin drugs work by blocking the substances that help to produce cholesterol in the body. With the end result of lowering cholesterol levels these drugs have been hailed as an important step in the prevention of heart disease and stroke. However, there is much Research on Statin Drugs that say that while these drugs DO reduce cholesterol levels,the beneficial effects of reduced cholesterol has never been confirmed and may even be harmful! The problem of Statin Drugs Muscle Weakness and/or muscle pain is a condition that is technically known as 'Statin Induced Myopathy' and occurs in a certain percentage of people that take the Cholesterol lowering 'Statin medications'. Also known as HMG-CoA reductase inhibitors, these cholesterol lowering medications go by names such as Lovastatin, Pravastatin and many others that end in 'statin' and are widely prescribed for their purported ability to significantly lower cholesterol levels.
While no one is debating that they DO effectively decrease cholesterol levels, only that there is a heated debate about whether high cholesterol is actually responsible for an increase in heart disease and, therefore, whether the risk of side effects such as Statin Drugs Muscle Weakness, liver problems, muscle pain, muscle damage, poor memory and other Statin Side Effects are worth the small benefit in heart disease that they apparently give. And in fact, one statin drug, cerivastatin (Baycol), has been recalled after a significant number of deaths from a condition called Rhabdomyolysis, a severe form of Statin Induced Myopathy with massively elevated CPK Blood Test indicating large amounts of muscle death!
Congestive Heart Failure Nutrition has been studied extensively with the conclusion by many researchers that patients with congestive heart failure can benefit- sometimes GREATLY from improved nutrition. Researchers use the word 'malnourished' to describe heart failure patients, and with the increased nutritional demand on the body during such a stressful chronic condition as heart failure, patients are bound to feel better with improved nutrition.
But even though researchers are clear that Congestive Heart Failure Nutrition is important, if you asked most doctors, they would tell you not to eat salt- and that would be the end of it. The while the vast majority of doctors still just do not believe that Congestive Heart Failure Nutrition is important, research clearly shows that they are just plain wrong.
Researchers have explored the effects of coenzyme Q10 supplementation in people with periodontal disease, which has been linked to coenzyme Q10 deficiency. Double-blind studies show that people with gum disease given coenzyme Q10 achieve better results than those given a placebo.(1) coenzyme q10 and gums
 Virtually every cell in the human body contains coenzyme Q10. The mitochondria, the area of cells where energy is produced, contain the most coenzyme Q10. The heart and the liver, because they contain the most mitochondria per cell, contain the greatest amount of coenzyme Q10. Coenzyme Q10 has helped some people with congestive heart failure (2) - an effect reported in an analysis of 8 controlled trials (3) and found in some (4), although not all double-blind studies.(5,6) Coenzyme Q10 may take several months to show beneficial effects. People with congestive heart failure who are taking coenzyme Q10 should not stop taking it suddenly, because sudden withdrawal may temporarily aggravate the symptoms of congestive heart failure.Coenzyme Q10 and Parkinson's disease
Results of the first placebo-controlled, multi-center clinical trial of the compound coenzyme Q10 suggest that it can slow down disease progression in patients with early-stage Parkinson's disease. While the findings must be confirmed in a larger study, they provide hope that coenzyme Q10 may ultimately provide a new way of treating Parkinson's disease."This trial suggests that coenzyme Q10 can slow the rate of deterioration in Parkinson's disease," says Dr. Shults. "However, before the compound is used widely, the results need to be confirmed in a larger group of patients."
The researchers believe that coenzyme Q10 works by improving the function of mitochondria (10), the 'powerhouses' which produce energy in cells. Coenzyme Q10 is an important link in the chain of chemical reactions which produces this energy. It's also a potent antioxidant - a chemical that "mops up" harmful free radicals generated during normal metabolism. Previous studies carried out by Dr. Shults, Richard Haas, M.D., of UCSD and Flint Beal, M.D., of Cornell University have shown that coenzyme Q10 levels in mitochondria in Parkinson's disease patients are reduced and that mitochondrial function in these patients is impaired.
Animal studies have shown that coenzyme Q10 can protect the area of the brain which is damaged in Parkinson's disease. Dr. Shults and his colleagues also conducted a pilot study with Parkinson's disease patients which showed that consumption of up to 800 mg/day of coenzyme Q10 was well tolerated and significantly increased the level of coenzyme Q10 in the bloodstream.
Dr. Denham Harmon became very famous for having "discovered" free radicals or, more accurately, for developing the "free radical concept of aging."The nucleus of an atom is surrounded by a cloud of electrons. These electrons surround the nucleus in pairs, but occasionally an atom loses an electron, leaving the atom with an "unpaired" electron. The atom is then called a "free radical", and it is very reactive. When cells in the body encounter a free radical, the reactive radical may cause destruction in the cell. According to Dr. Harmon's free radical theory of aging, cells continuously produce free radicals, and constant free radical damage eventually kills the cell. When free radicals kill or damage enough cells in an organism, the organism ages.(1)
What is a free radical?
A free radical, in my mind, was simply an atom which had an odd number of electrons in its outer ring.In summary, you should be comfortable with understanding what a "free radical" is. It is an atom with an unpaired electron in the outer ring. It is lacking an electron. Does a free radical always have to be just one atom? No. It can also be a molecule, made up of 2 or more atoms.
free radicals are atoms or molecules which contain unpaired electrons. Since electrons have a very strong tendency to exist in a paired rather than an unpaired state, free radicals indiscriminately pick up electrons from other atoms, which in turn converts those other atoms into secondary free radicals, thus setting up a chain reaction which can cause substantial biological damage.r. Harmon's theory implies that antioxidants such as vitamin C and vitamin E, which prevent free radicals from oxidizing (removing electrons from) sensitive biological molecules, will slow the aging process. Dr. Harmon launched his theory by showing, for the first time, that feeding a variety of antioxidants to mammals extended their life spans.

Vitamin D3, Iodine and Cancer.

Vitamin D3, Iodine and Cancer.

The liver has many cell and one of them are the Kupffer Cells. Kupffer cells, also known as Browicz-Kupffer cells and stellate macrophages, are specialized macrophageslocated in the liver lining the walls of the sinusoids that form part of the reticuloendothelial system(RES) (also called mononuclear phagocyte system). They eat unwanted bacteria, virus and cancer cells.

If the liver is not functioning properly, then you have a greater potential for cancer.

According to  Dr. Bob DeMaria, One of the most important item to prevent cancer is apoptosis. Apoptosis is the process of programmed cell death (PCD) that may occur in multicellular organisms We are led to believe that lack of gene function is the main reason for all diseases. The American cancer Society will tell you that the main cause of cancer is altered DNA.

The two elements that's important is iodine, Iodine is just not for the thyroid gland. Iodine is for the breast tissue, ovaries and testicles.

Iodine keeps cancer cells in check. The average Japanese woman consumes 12 mgs of iodine a day. from sea vegetables and fish . Not Soy.

Just because we are recommending to take iodine, does not mean that you go to the chemist and start taking iodine. What must be considered is a TSH,T3 and T4 blood test for the thyroid. If your T4 is less than the mid line we can supplement it with iodine.

You can also do a Urine iodine loading test. We ask them not to take any vitamins or supplements for 4 days. Then we take a sample of their urine. After we give them 50 mgs of iodine. For the next 24 hours we collect their urine and see how much they excrete through their urine. They should excrete 95% of it, Most only excrete about 62%, which proves that the body is holding on to the iodine. This is the most scientific way to test them for iodine deficiency.

If you take too much iodine too fast then you will have bromine, fluorine and chloride flowing in from your body. Bromine comes from hot tubs,fluoride comes from toothpaste,Chlorine comes from your water in the hot showers. Chlorine compromises thyroid function.

If you do not have enough iodine then you will not have the gene that stops cancer cell production.

Second item is Vitamin D3. Vitamin D3 and Iodine works hand in hand to hold cancer in check in the human body.

What have you been advised to do for the last 30 years?

That is to stay out of the sun. The sun is your friend. Nothing is Mother Nature is harmful to us. Sun light helps with moving the calcium from the blood into the skin. If you use Organic oils in and on your body you will get calcium to your skin and the sun won't bother you. Vitamin D3 come from the sunshine mingling with your cholesterol in the skin to creates vitamin D3. Its the greatest statin drug in the world, coming from the Sky which converts cholesterol in your skin to vitamin D3.

Vitamin D 3 absorbs calcium from your body and carries it to the blood stream, it also keeps the gene in check that prevents cancer. If your Vitamin D3 level is lower than 20% then you have to supplement it by taking 2000 - 4000 iu a day. We all need to be exposed to the sun. Even if you are darked skin or work in the sun, and not exposed to direct sunlight can bring about D3 deficient.

Applying suntan lotions will not prevent cold sores, but can make you D3 deficient and cause Cancer.

D3 makes your liver function improve and also helps your bowels to move better and prevent toxins from building.

The liver makes bile, bile is your soap, it acts like an emulsifier, it is stored in the gall bladder, When you have the gall bladder remover the vertebra in the back in the region of where the glall bladder was, starts to shift to the left. And the nerves in the neck effects the diaphragm from contracting properly and this effects the muscles in the neck from moving properly. Bringing about a misalignment to the spine and neck and stress to the body, coupled with the lack of bile the body is left in an acid state and there is a metallic taste in the mouth.

Now you find it hard to digest certain bitter foods and herbs that are good for the digestive system and one of them is radish. If you are female and have pasty bile you will also tend to have high oestrogen and suffer tender breasts with heavy menstrual flow, with little bronzing of the skin, which can be accompanied with spider veins, haemorrhoids and varicose veins, and little red bumps on the body. If a Man has these little red bumps this also means too much oestrogen in the body.

Inside canned foods is a substance called BPA a resin , it has oestrogen in it. When, the food is heated in the can the oestrogen from the lining of the can goes into the food and then you consume it resulting in raising the oestrogen in the body.

We are exposed to oestrogen in many ways, eg; the water we drink, food we eat, no wonder why we develop so much cancer. So many are duped in the belief that because there is cancer in the family they are prone to developing it themselves and so recommended to have their breasts removed. When all that should be recommended is to watch what you eat and drink and have as much organic as you can afford, and help to keep the liver function to its optimum. Eat fresh raw fruits and vegetables daily, 1/3 of a cup of beet juice or grated beetroot in the salad, minimise or eliminate trans fats, Ladies, if you suffer heavy menstrual flow tender breasts, work on optimising liver function to help heal themselves. Just think of the many women who are butchered by undergoing ablation, because of excess oestrogen, when all they have to do is make a few health choices to life and living. Some due to not enough information from their GP and gynaecologist are driven to have their uterus removed to cure the heavy bleeding.

You need iodine for the liver and thyroid to convert T4 into T3. Excess T4 will make a person oestrogen dominant and they put on fat as a result. For this convention to take place you simply need iodine.

D3 and Iodine

Art of Breathing

The Art of Breathing

From the moment you are born to the moment you die you have to breathe. We take Breathing for granted, no one teaches you how to breathe. Just like singing and dancing, there are some who are good at it and some who are not so good. We have lessons for those who want to teach, and those who want to learn.

What we need to be aware of is that every thought, word, or action has to be synchronized with our breath. When we observe nature, we learn that those creatures that breathe fast have a short lifespan compared to those creatures that have a slower rhythm of breathing.

The average person breathes 21,600 times in 24 hours. This is 900 breaths an hour, 15 a minute, and one breathes every 4 seconds. Every breath we save goes to prolong our life. 

In Yoga, the art of breathing is known as Pranayama.  Here we learn that the mouth is for eating and tasting, whereas the nostrils are for smelling and breathing. When your nose is blocked your can not smell, and if you cannot smell, the chances are you cannot taste.

The nostrils are connected to nadis, which are channels of breathing. In Yoga, they are called the Ida and Pingala nadis. The right nostril represents, the element fire and ruled by the Sun, and the Left represents the element water, and the Moon. The other miracle of nature is that the nostrils control the body temperature. When we breathe through the right nostril it raises the internal body temperature, and when we breathe through the left, our body temperature is lowered.

It is rare to find both nostrils equally opened. This is because as the body temperature falls, the left nostril gradually closes allowing less air to go through, whilst at the same time, the right nostril remains fully opened allowing more air into the body, resulting in a rise in body temperature. The opposite is true when the body temperature needs to be lowered when we are hot.

 We know that the lungs are divided into three sections; The upper, middle and lower regions. When we do thoracic breathing, the air is directed into the upper regions of the Lungs and it’s known as a shallow breath. In Yoga, we practice to breath slowly through the nostrils, directing the breath into the lower abdomen, the region below the Navel. By doing this, it enables us to draw more air and perform what is known as the complete breath. This allows you to fill all 3 regions of the lungs. To achieve this the breath must be slow, rhythmic and deliberate.

With each breath we take, 20% of the air is oxygen, and 80% nitrogen. The oxygen is used to oxygenate the blood and carry nutrients around the body resulting in revitalizing and repairing, and with each exhalation the body gets rid of the water and carbon dioxide, resulting in cleansing.

Although the body needs oxygen, oxygen causes constrictions, oxidation, and free radical damage in a similar way to what happens to metal when exposed to air, causing rust, and over a period becomes brittle and disintegrates.

According to Dr.Buteyko (Method of breathing), it is wrong breathing that causes Asthma. The more the intake of Oxygen, the tighter the chest becomes, and the more we exhale and hold, and the longer the period of the hold, the more Dilators we produce, and the less breathlessness we suffer.

Dr. Ignarro,  Nobel prize Laureate for discovering  Nitric Oxide(Systematic name

Nitrogen monoxide), claims that when you exercise, the body uses the amino acid l-Arginine  and nitrogen to produce Nitric Oxide (NO).  This causes dilators in the body.  In the past, when we suffered cramp and angina pains we used Nitroglycerin ( GTN) under the tongue to produce the same effect.

Best NO (Nitric Oxide) does not come from a tablet or spray, rather from exercise when it is produced naturally. This is why marathon runners speak of the second breath.

Free radical damage is one of the main reasons for ageing in the body.  The less oxygen we demand the longer we live. This is why people who live in high altitude generally have a longer life span.

My approach to Anti-aging is a proper diet, breathing exercises along with yoga, meditation, earthing, and the sun gazing which I include in my Classes.

In Yoga, we are taught to breathe slower and rhythmically which has a relaxing effect on the body and promotes healthy brain waves. (E.g. Alpha and Theta brain waves to relax, and Beta brain waves for adrenaline, activity and energy production). This can also be encouraged by slow rhythmic breathing whilst be listening to music composed to effect the production of these brainwaves.

We can also promote healing in the body through controlled breathing. Imagine with each breath that you are not only taking in Oxygen and nitrogen but also, ‘Prana’ otherwise know as 'Chi' or the ‘Universal Lifeforce’. Where you direct your mind in the body, Prana will flow, where Prana is present, blood will flow, where there is blood, there will be nutrients resulting in repairs and healing. Such is the power of thought and positive thinking.

In Yoga, similar to the Martial Arts, we are thought to concentrate on the breath and life force, and direct it to various parts of the body where bamboo sticks and  concrete slabs can be broken, or iron rods bent and moulded. Here we see Prana or Chi in action. Never underestimate what can be achieved through controlled breathing and the power of thought.

The average person not only breathes through the mouth but breathes into the Chest. If you watch, most adults breathe into the Lungs, you see their chest expand and contract.  When you watch an infant breathe, you will notice it’s the abdomen that inflates and deflates with each breath. In Yoga, this is the proper way to breathe. Practicing abdominal breathing encourages the mind to be focused, and the body is centralised. Thoracic breathing is shallow breathing, whereas abdominal breathing is deeper. By this I mean you can take 2 to 3 times more air, with each breath, bringing strength into the muscles and along with Yoga exercises, it encourages  the muscles to be more elastic, resulting in stamina.

On the whole, Women live longer than Men, one rule of thought is because women have more stamina, whereas men have more strength. When we indulge in demonstrating Strength, our body can only do it for a short while whereas with Stamina, the activity can be performed over a much longer period.

To develop undulating muscles it shortens your lifespan, and when you elasticate your muscles you will have more stamina and encourage your body to live longer. This is my view, and I would like to have an update from anyone who has carried out clinical tests to this effect.

When you visit a spiritual Healer, you find that a lot of thought is on the breathing. Beautiful music, the ambience of the room, and special aromas enhance the effects. This is also adopted in the Churches and Temples when hymns are sung, and candles are lit along with burning incense. All this affects the way we breathe and think in those surroundings, they go hand in hand. Take a thought, and breath knowingly.

Nelson Brunton

Naturalhealingcentre@gmail.com

Garlic Allium sativum

Garlic Allium sativum 

Garlic has anti-bacterial, anti-viral, anti- biotical and anti-fungal properties

Its volatile oil has sulphur-containing compounds and other useful compounds. It contains enzymes including alliance, B vitamins, and minerals flavonoids. Garlic is antimicrobial, diaphoretic which has the power to increase perspiration, cholagogues: The agent that causes an increased flow of bile into the intestine, it is hypotensive and anti-spasmodic.

The volatile oil in Garlic is an effective agent excreted via the lungs, hence it aids in infections of the respiratory system such as chronic bronchitis, respiratory catarrh, recurrent colds and influenza...
Helpful in the treatment of whooping-cough and bronchitic asthma.

Garlic generally used as a preventative for most infectious conditions of the digestive and respiratory system.
 For the digestive tract, it has been found that Garlic will support the development of the natural bacterial flora whilst be killing pathogenic organisms

In addition to these amazing properties, Garlic has an international reputation for lowering both blood pressure, blood cholesterol levels and improving the health of the cardiovascular system. Experiments have indicated that the essential oil of Garlic is distinctly hypo-lipidemic, which is a lipid-lowering drug (LLD), it has the fat reducing, action in both healthy people and patients with coronary heart disease.

An interesting use of Garlic is in ear ache.  Slice a clove of garlic, heat briefly in a small amount of virgin olive oil and let it cool, strain the mixture then use a drop of two in the affected ear

Make an Ointment out of garlic. Use a clove of Garlic for wounds, cuts, athlete's foot, or any external skin irruption, or infection.  Also, try a few drops of the Oil on a toothache to relieve the pain.

Use Garlic on wounds, ulcers, skin infections, flu, athlete's foot, on viruses such as the streptococci, worms, respiratory ailments, high blood pressure, for blood thinning, cancer of the stomach, colic, colds, kidney problems, and bladder problems.

Garlic is believed to cure worms in both people and animals.

Garlic is scientifically-proven to possess medicinal properties. 

Nelson Brunton
naturalhealingcentre@gmail.com

VITAMINS A, C & E

VITAMINS A, C & E

Are you fighting an infection? Expecting to have the surgical operation? On a detox? Working on an anti-ageing program? Then it will be wise to consider the 3 great anti-inflammatory Vitamins. They are vitamins A, C & E.

By, Nelson Brunton

What is Vitamin A?

Vitamin A is known as Retinol;

1) Retinol is absorbed when eating animal food sources, it is a yellow, fat-soluble substance.

2) Retinal, (vitamin A) is in herbivores and omnivore animals which possess the enzyme required to convert these compounds to retinal.

3)Retinal also has four carotenoids including beta carotene. The carotenes are; alpha-carotene, beta-carotene, gamma-carotene; and the xanthophyll beta-cryptoxanthin

Why do we need Vitamin A?

Vitamin A promotes normal growth and health of the bodies cells and keeps skin healthy. There are animal sources (retinol) and vegetable sources (carotenoids) of vitamin A in foods as well. However, only a few of the carotenoids in foods are converted to vitamin A in the body.

Beta-carotene is the most familiar carotenoid, it, like several other carotenoids, acts as an antioxidant. Antioxidants help slow or prevent cell damage. By protecting cells

from damage, antioxidants may reduce the risk for certain cancers and heart disease.

What are the signs of deficiency of Vitamin A?

Inadequate intake of vitamin A can cause night blindness, dry, scaly skin, increased risk for infections, and poor growth.

How much vitamin A do we need?

The recommended intake of vitamin A is given as "Retinol Activity Equivalents" (RAEs). Using RAEs helps account for the difference in activity between carotenoids and retinol. It takes about 12 units of beta-carotene or 24 units of other carotenoids to make 1 unit of retinol in the body.

How can we get enough vitamin A?

We get vitamin A from eating a variety of fruits and vegetables that contain carotenoids, and from dairy products fortified with vitamin A. Vitamin A is also found in liver and egg yolks. Here are some foods and the amount of vitamin A they contain;

l       Some Food containing Vitamin A (RAE*) *Retinol Activity Equivalents

l       Sweet potato, cooked, 1 medium 1400

l       Carrot, raw, 1 medium 600

l       Pumpkin, cooked, ½ cup 305

l       Cantaloupe, cubed, 1cup 270

l       Milk, low fat, with vitamin A, 1 cup 140

l       Broccoli, pieces, cooked,1 cup 120

l       Apricots, 3 medium 105

l       Egg, cooked, 1 large 85

l       Cheese, Cheddar, 1 ounce 75

What about supplements?

We don't need supplements, since vitamin A is so widely available in foods, and is easily stored in the body, pregnant women especially should avoid taking retinol supplements. High doses during pregnancy can cause birth defects. Look for beta-carotene as the only vitamin A source in prenatal supplements.

How much is too much?

Taking large doses of retinol can cause nausea, vomiting, headache, and dry scaly skin. More severe health problems from storing excess vitamin A in the body are liver damage, osteoporosis, and nervous system disorders. Vitamin A toxicity can kill you! Keep your total vitamin A intake less than 3,000 µg per day from retinol.

What is Vitamin C?

Vitamin C, also known as ascorbic acid, has a wide variety of uses in the body. It helps slow down or prevent cell damage, it is needed to maintain healthy body tissues and the immune system. Vitamin C also helps our bodies absorb iron from plant foods.

Vitamin C or L- ascorbic acid or L-ascorbate is not a complete Vitamin C. In nature Vitamin C is an essential nutrient for humans and certain other animal species and comes in a package of Factors J, K, P and Copper. In living organisms, ascorbate acts as an antioxidant by protecting the body against oxidative stress. It is also a cofactor in at least eight enzymatic reactions including several collagen synthesis reactions that cause the most severe symptoms of scurvy when they are dysfunctional. In animals, these reactions are especially important in wound-healing and in preventing bleeding from capillaries.

What happens if we don’t get enough vitamin C?

Scurvy is an avitaminosis resulting from lack of vitamin C, since, without this vitamin, the synthesised collagen is too unstable to perform its function. Scurvy leads to the formation of brown spots on the skin, spongy gums, and bleeding from all mucous membranes. The spots are most abundant on the thighs and legs, and a person with the ailment looks pale, feels depressed, and is partially immobilised. In advanced scurvy there are open, suppurating wounds and loss of teeth, eventually resulting in death. The human body can store only a certain amount of vitamin C, and so the body stores are depleted if fresh supplies are not consumed. The time frame for onset of symptoms of scurvy in unstressed adults switched to a complete vitamin C free diet may range from one month to more than six months, depending on the previous loading of vitamin C

Vitamin C is found in many foods we eat and deficiency is rare. Scurvy, the disease caused by vitamin C deficiency, was common generations ago. Sailors who lived at sea for months at a time and ate no fresh fruits or vegetables often suffered from it.

How can we get enough vitamin C?

The best way to get enough vitamin C is through foods rather than supplements. Fruits and vegetables are the best sources. Rich sources of this vitamin include citrus fruits and citrus fruit juices, sweet peppers, papayas, and strawberries.

Some Food Sources of Vitamin C.(mg/serving)

l       Papaya, 1 medium 300

l       Potato, baked, 1 medium 200

l       Strawberries, halved, 1 cup 165

l       Cantaloupe, ¼ medium

l       Melon 140

l       Orange, 1 medium 130

l       Red or yellow sweet pepper, raw, medium 120

l       Broccoli, cooked, ½ cup 90

l       Cabbage, raw ½ cup 35 mg = milligrams of vitamin C,

What about fortified foods?

Some juices and cereals have vitamin C added. The amount of vitamin C in each product varies. Check the nutrition label to see how much vitamin C the product contributes to your daily need.

How should foods be prepared to retain vitamin C?

Vitamin C is easily destroyed during preparation, cooking, or storage. To retain vitamin C in foods, follow these tips:

l       Eat raw fruits and vegetables as soon as possible after buying them.

l       Cut vegetables just before eating or cooking.

l       Cook vitamin C-rich foods quickly in as little water as possible.

l       Microwave, steam, or stir-fry vegetables to retain the most vitamin C

l       DO NOT OVERCOOK.

What about supplements?

Healthy individuals who eat plenty of fruits and vegetables rarely need vitamin C

supplements. On the contrary to popular opinion, taking vitamin C supplements does not

prevent colds. However, some studies show that vitamin C supplements may decrease

the duration of a cold.

How much is too much?

If you do take a supplement, do not get more than 2000 mg/day of vitamin C from foods and supplements. Although excess vitamin C is mostly eliminated in the urine, high doses can cause headaches, frequent urination, diarrhoea, and nausea. People with a history of kidney stones should avoid high levels of vitamin C.

What is Vitamin E?

Vitamin E is used to refer to a group of fat-soluble compounds that include both tocopherols and tocotrienols. There are many different forms of vitamin E, of which y-tocopherol is the most common in the North American diet. Y-tocopherol can be found in corn oil, soybean oil, margarine and dressings. A-tocopherol, the most biologically active form of vitamin E, is the second most common form of vitamin E in the North American diet. This variant of vitamin E can be found most abundantly in wheat germ oil, sunflower, and safflower oils. It is a fat-soluble antioxidant that stops the production of reactive oxygen species formed when fat undergoes oxidation.

Why do we need vitamin E?

Vitamin E is an antioxidant that helps protect the body from the effects of free radicals. Free radicals are substances that can damage the body’s cells. However, free radicals may increase the risk of heart disease and cancer.

Vitamin E deficiency causes neurological problems due to poor nerve conduction. These include neuromuscular problems such as spinocerebellar ataxia and myopathies. Deficiency can also cause anemia, due to oxidative damage to red blood cells.

Vitamin E deficiency is rare and is almost never caused by a poor diet. Instead, there are three specific situations when a vitamin E deficiency is likely to occur. It is seen in persons who cannot absorb dietary fat, has been found in premature, very low birth weight infants (birth weights less than 1500 grams or 3.5 pounds), and is seen in individuals with rare disorders of fat metabolism. People who don’t get enough vitamin E may have higher risks for heart disease and cancer.

How much vitamin E do we need?

In food, vitamin E is found in many forms. The form that is most usable in our bodies is called alpha-tocopherol. Vitamin E often is measured as milligrams (mg) of alpha-tocopherol. It also can be measured as International Units (IU). Supplements usually show vitamin E content as IU.

 

How can we get enough vitamin E?

Vegetable oils, salad dressings, and margarine are the richest dietary sources of vitamin E. Other good sources are nuts and green leafy vegetables. Fortified cereals also are good sources of vitamin E.

 Some foods and the amount of vitamin E they contain:

l       Cereal, fortified, 1 cup 20-40 30-60

l       Sunflower seeds, dry, 1 oz 14 22

l       Almonds, dry roasted, 1 oz 8 11

l       Wheat germ, ¼ cup 3 4

l       Peanut butter, 2 Tbsp 3 4

l       Vegetable oil, 1 Tbsp 3 4

l       Mango, raw, 1 2 3

l       Mayonnaise, 1 Tbsp 2 3

l       Broccoli, frozen, cooked, ½ cup 2 3,

l       Turnip greens, frozen, cooked ½ cup 1 2 mg = milligrams IU = International Units oz = ounces Tbsp = tablespoons

What about supplements?

Foods can supply the recommended amount of vitamin E for good health. Many people choose to take a vitamin E supplement. Recent studies do not support the use of vitamin E supplements for prevention of heart disease.

Before deciding to take a supplement, talk with your doctor. He/she can tell you how much to take and if there may be interactions with other drugs or supplements that you take. For example, vitamin E  supplements can be harmful if you take blood-thinning drugs like warfarin (Coumadin“), or aspirin.

How much is too much?

You should not get more than 1000 mg (1500 IU) of alpha-tocopherol per day from supplements. Doses above this amount increase the risk of bleeding problems. When bleeding occurs in the brain it can cause a hemorrhagic stroke.

Nelson Brunton

naturalhealingcentre@gmail.com