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Beta-Carotene May Not Convert to Vitamin A as Easily as Once Thought

The antioxidant beta-carotene has long been thought of as “provita-min A” because the body can convert it to the biologically active vitamin. But a new study raises new doubts about how efficiently some people make vitamin A from beta-carotene.

Beta-carotene is found widely in vegetables, particularly carrots, pump-kins, and butternut squash. Most multivitamin supplements contain beta-carotene instead of pure vitamin A, based on the assumption that the conversion occurs consistently.

George Lietz, PhD, of Newcastle University, United Kingdom, and his colleagues analyzed a specific gene known as BCMO1, which regulates the conversion of beta-carotene to vitamin A, also known as “preformed vitamin A.” In their study of 62 women, they found that 29 – almost half – possessed a genetic variation that prevented them from efficiently making vitamin A from beta-carotene.

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R andal McCloy Jr. might gladly serve as a poster boy for omega-3 fatty acids. The only survivor of the January

2006 Sago mine explosion in West Virginia, McCloy was experiencing multiple organ failure and severe brain damage as the result of oxygen deprivation.

Then one of McCloy’s physicians, Julian Bailes, MD, chief of neurosurgery at the West Virginia School of Medicine, decided to try high-dose omega-3 fatty acids as part of the stricken miner’s overall treatment regimen. Eventually, the inflammation in McCloy’s brain eased and he went home within three months.

McCloy received eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two of the three omega-3 fatty acids. (The third, alpha-linolenic acid, or ALA, is converted to DHA and EPA within the body.) Vital for optimal brain health, some scientists even think that omega-3 in the early human diet is what allowed our brains to evolve. That’s because DHA is found in the gray matter of the brain, where it is needed for proper cell membrane function and nerve signal transmission.

Food for ThoughtThe average American diet is low in omega-3 fats, which are found in such coldwater fish as herring, mackerel, salmon, tuna, and sardines. Omega-3’s cousin, omega-6, is far more plentiful in the processed food many Americans eat, and experts warn that an imbalance between the two omegas can be detrimental to health.

Research shows that the most beneficial fat-ty-acid ratio is four parts omega-6 to one part omega-3. The current estimated balance of ome-gas in the American diet is around 20:1—20 parts omega-6 for every part omega-3. Because omega-6 tends to promote inflammation, re-searchers believe this imbalance may contribute to the rise in inflammatory disorders.

Babies and Omega-3The need for omega-3 fatty acids starts early in life: A deficiency in a pregnant woman’s diet can impair development of the baby’s brain and retinas, which in turn can affect the child’s intelligence, nerve functioning, and vision.

Neurosurgeon Russell Blaylock, MD, author of Health and Nutrition Secrets, says, “Several studies...have shown that babies who receive adequate amounts of this vital fat have better-functioning brains and higher IQs.” In one study, children with reduced attention span who received an EPA/DHA mixture showed improvements in test scores.

Kids aren’t the only ones helped by omega-3 fats. “Japanese studies have shown that supplemental DHA sharpens memory in patients with dementia and depression, and improves behavior and speech in those with Alzheimer’s disease,” says Julian Whitaker, MD, author of The Memory. Scientists believe that omega-3 can also help alleviate symptoms of mood disorders; one study found a correlation between an omega-6/omega-3 imbalance and depression. What’s more, the brain isn’t the only organ that benefits from omega-3 fatty acids—they also help promote cardiovascular well-being and support peak skin and joint health as well.

Whether you’re an expectant mom or a great-grandmother, look to the omega-3s for a better brain.

Reprinted with permission from Energy Times, September 2008.


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Forty or 50 years ago, chubby chil-dren were a pretty rare sight and learning disorders were practically unheard of. Now, one of every three children and teenagers is overweight or obese and, by some estimates, one in 12 children has some type of learning disorder.

And the situation is getting worse real fast. The latest statistics indicate that almost three million adolescents have prediabetes, the precar-ious steppingstone to full-blown type-2 diabetes. The Centers for Disease Control estimates that one of every 14 adolescents and teenagers now has type-2 (adult onset) diabetes, a disease that never used to occur in children.

But the problems with childhood obesity and diabetes go beyond these two health problems. The same underlying eating habits—too many junk foods that are high in calories but low in nutrition—that set the stage for overweight and

blood-sugar disorders can also interfere with ener-gy levels, concentration, learning, and moods.

Why Are Kids Getting Fatter?With the majority of American adults over-weight or prediabetic, it shouldn’t be surprising that children are following in their parents’ foot-steps. Infants, children, and teenagers are being exposed to a toxic food environment much earlier than their parents and grandparents were—and suffering the health consequences at younger ages.

Several dietary factors have converged to under-mine the physical and mental health of children. Because of time pressures, families increasing-ly rely on quick-to-prepare convenience foods and fast-food restaurants. Most packaged super-market foods—think boxes, cans, jars, bottles, bags, and tubs—have been processed, meaning that their nutritional value has been degraded. Additionally, high-fructose corn syrup and trans fats are common ingredients in all of these foods. HFCS increases appetite and trans fats

(found in hydrogenated oils) promote weight gain. Additionally, trans fats interfere with how the body and brain use essential dietary fats (e.g., the omega-3 and omega-6 families), which are needed for normal brain development.

Eating Habits and Learning ProblemsNutrients form the foundation of our body and brain biochemistry, and they are crucial for normal brain development and stable moods. When a child routinely eats nutrient-poor food like the ones mentioned above, he will be lack-ing the nutrients his body, and brain, need to properly function. Because the brain is so sensi-tive to its nutritional milieu, the first signs of nutritional imbalances and deficiencies usually affect concentration, mood, and behavior.

Glucose (blood sugar) serves as the principal fuel of the brain, but foods high in processed sugars and refined carbohydrates lead to sharp fluc-tuations in glucose levels. For a growing child, severe ups and downs in blood sugar can lead to irritability, lethargy, hyperactivity, and/or inabil-ity to concentrate and focus.

The dietary solution is fairly straightforward: Focus on eating mostly fresh foods, particularly quality protein, at each meal to maintain steady blood sugar levels. High-fiber vegetables—practically everything except potatoes—also help stabilize blood sugar levels. A quality breakfast, such as eggs or steel-cut oatmeal, can help start the day with better energy levels, moods, and mental focus.

Jumpstart Improvements with SupplementsDietary supplements can play an important role in ensuring adequate nutrition, maintain-ing normal blood sugar control, and improving concentration and learning. Compared with adults, though, infants, children, and teenag-ers usually need smaller amounts of vitamins, minerals, and other nutrients because of their lower body weight.

Multivitamins. A quality multi should be the foundation of any supplement regimen, and many supplement companies offer multivitamin/multimineral supplements formulated specifi-cally for children. Adolescents can take half the dosage of a multi intended for adults and, as a general rule, teenagers 15 and older can prob-ably take an adult supplement. Multivitamins contain the B-complex vitamins, which help convert amino acids to functional neurotrans-mitters, aiding mood and concentration. (If you


GENERATION XXL?

IS THERE

HOPE FOR

GENERATION XXL?The eating

habits that cause overweight

and prediabetes can also set

the stage for

learning and

behavior problems

By Jack Challem, The Nutrition Reporter™


have questions about supplements for children, check with a Natural Grocers’ nutritional health coach for suggestions.)

Vitamin D. Most multivitamins don’t contain optimal amounts of vitamin D3. Experts now recommend that every infant, child, and adult take at least 1,000 IU of vitamin D. That amount is fine for infants, but you can safely go up to 2,000 for adolescents and 3,000 IU daily for teenagers.

Fish oils. More than half the brain consists of fat, and quality dietary fats are essential for brain development, cognitive function, and steady moods. Fish oils are rich in eicosapen-taenoic acid (EPA) and docosahexaenoic acid (DHA), two of the most important omega-3 fats. Research published in the American Journal of Psychiatry and other journals has documented how fish oils help children and adults with depression, bipolar disorder, impulsiveness, hos-tility, and poor mental focus. Consider 1,000 to 2,000 mg of fish oils daily.

Gamma-linolenic acid (GLA). The omega-6 fats are also essential for brain development, and gamma-linolenic acid (GLA) provides the benefits of this family of fats without any of the negative

effects of other omega-6s. GLA is derived from borage, black currant, and evening primrose seed oils—but the dosage is more important than the source. For children and teenagers, consider add-ing 40 to 100 mg of GLA daily.

Phospholipids. These compounds are among the healthy fats found in the brain. Like the omega-3s, phospholipids are needed for brain development, and they help learning and memory. Two of the chief phospholipids are phosphatidylcholine and phosphatidylserine. Although they are available in capsule form, lecithin granules are an excellent source of both. Lecithin, which is derived from soy, has a nutty flavor and can be sprinkled on salads, yogurt, or oatmeal.

Magnesium. Magnesium supplements often produce a calming and relaxing effect, par-ticularly in hyperactive children. The mineral stimulates production of gamma amino butyric acid (GABA), a neurotransmitter with a calming effect. Magnesium is also one of many nutrients involved in the body’s production of dopamine, noradrenaline, and adrenaline.

Improving Your Child’s DietImproving the eating habits of children and teen-

agers is usually as much about family dynamics as much as it is about nutrition. Making positive changes will take time and effort—and what you probably don’t want to hear—most of the burden will fall on parents. As a parent, you are ultimately responsible for your kids’ meals and eating habits. On the positive side, you have some 1,000 opportunities (breakfast, lunch, dinner) each year to coach your kids about good nutrition.

If you’ve made a decision to improve your kids’ eating habits, expect some resistance. After all, most people, young or old, don’t like change. You’ll probably get less resistance with incre-mental changes, quietly taking unhealthy foods out of the diet and slipping in healthier ones. It’s a delicate balance to avoid making mealtime a battleground.

Remember that you can’t control everything that your child eats, and being totally inflexible encourages resentment and resistance. But if you can help your kids eat one or two healthy meals a day, and supplement their diets with the right nutrients, they will be on the path of good health that will enable them to stay calm, bal-anced, and ready to learn.

A mind is a terrible thing to waste. These words have never rung more true than when it comes to Alzheimer’s disease. One of the most debilitating degenerative diseases of our time, Alzheimer’s robs a person of his or her mind, destroying brain cells and leading to extreme memory loss and behavior problems. As many as 5.3 million Americans are living with Alzheimer’s and it is predicted that healthcare

costs for the disease will exceed one trillion dol-lars by 2050. However, researchers calculate that delaying Alzheimer’s disease onset by one or two years could significantly decrease the disease burden by 2050 by 9.5 million or 23 million cases, respectively. With this sort of information in mind, much research is shifting from finding a cure to prevention and searching for ways to delay onset and slow progression.

Alzheimer’s is a neurological disease in which brain nerve cells (neurons) deteriorate and die. Researchers have found two abnor-mal structures–plaques and tangles–that are the prime suspects in damaging and killing brain cells in Alzheimer’s. Plaques build up between nerve cells and contain deposits of a protein called beta amyloid. Tangles are twisted fibers of another protein called tau proteins. The plaques and tangles tend to form in a predict-able pattern, beginning in areas important in learning and memory and then spreading to other regions.

It is believed that long-term oxidative stress and inflammation may be factors in the devel-opment of Alzheimer’s; therefore, much of the

By Lindsay Wilson

Maintain Your Brain

continues on page 14

“We make a living by what we get, we make a life by what we give.”

Sir Winston Churchill



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Pencils? Check. Notepads? Check. Textbooks? Check. Brain food?...Uh Oh.

By Heather Pratt, CNT

In the back-to-school hustle and bustle it is all too easy to forget the most important tool your child has for learning: the brain. While it might seem like enough to just get that brain into the classroom, without the proper nutrition, a growing child will have trouble focusing, concentrat-ing, comprehending, and retaining information.

From the very beginning of life through adolescence, the human brain is continually developing. During this crucial time, brain cells are created, along with the myelin sheath, a fatty material that covers the nerve endings and helps with nerve conduction. And chemical messen-gers called neurotransmitters, and the neuropathways they travel along, are continually being formed to relay messages between neurons. While this growth process goes on without much conscious thought, it is very energetically and nutritionally expensive; therefore, children and adoles-cents need many different nutrients to feed their developing brains.

Building a Healthy Brain: The Right NutrientsThe right nutrients create healthy brains and healthy brains are better

able to stay focused, alert, and effectively learn. On the other hand, nearly any nutrient deficiency can impair brain function and development.

Considering that only about one-quarter of American children regu-larly consume the recommended five to seven servings of

vegetables a day, it is no wonder that mood and learn-ing disorders are on the rise. Eating a variety

of fresh vegetables and fruits provides an array of vitamins, miner-

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Back to School

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continued from page 9

support a growing brain. Encouraging kids to eat fresh vegetables and fruit several times a day is a good start to correcting nutritional imbalances. In addition to supplying growing children with important vitamins and minerals, veggies and fruits provide a host of antioxidants that help protect brain cells from oxidative damage associated with exposure to neurotox-ins and free-radicals in the environment. Fresh fruits and veggies are also rich in fiber, which helps maintain healthy blood sugar balance.

Essential fatty acids, specifically EPA and DHA, are also crucial for healthy brain develop-ment. DHA, required for proper cell membrane function and nerve signal transmission, appears to be especially critical during late fetal devel-opment and early infancy, and as a child

grows, it continues to be required in the areas of the brain associ-ated with judgment, focus, and the abil-ity to complete

tasks. Deficiencies of DHA and EPA have been associated with depression, mem-ory impairment, and ADHD. Cold-

water fatty fish, like wild-caught salmon,

sardines, mackerel, and halibut, are excel-

lent sources of DHA and EPA. Grass-fed beef and

buffalo, wild game, and

DHA-rich eggs can also supply some of these essential fatty acids. These foods are also good sources of quality protein, which supplies the body with the amino acids necessary to produce neurotransmitters.

All major neurotransmitters are made from amino acids found in dietary protein. A low-protein diet may lead to inadequate neu-rotransmitter production, and an insufficient level of neurotransmitters can upset the balance of brain chemistry, resulting in apathy, lethargy, lack of interest, mood swings, aggression, and trouble concentrating. Neurotransmitters are largely responsible for learning and behavior, and how you feed your child’s brain directly affects their production of neurotransmitters.

Keep Them Focused: The Importance of Blood Sugar Balance

“Blood sugar” is the amount of glucose cir-culating in the blood at any given time. Glucose is the brain’s only source of energy; therefore, it is essential for proper brain function. We often think of blood sugar balance as an adult issue, but maintaining healthy blood sugar lev-els in children is just as important, especially when it comes to behavior and learning. Too much, or too little glucose can increase brain fog, moodiness, and fatigue. In either extreme, attention, focus, learning, and memory are impaired. When blood sugar is maintained within a healthy range, the brain is clear and moods and energy are steady. Avoiding blood sugar highs and lows, known as a “blood sugar

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rollercoaster,” improves focus, and in many cases behavior. Maintaining healthy blood sugar levels is relatively simple if you keep a few basic rules in mind.

Make sure your child starts the day with a quality, nutrient-rich breakfast. Always include quality protein, such as eggs or cot-tage cheese, and vitamin and mineral-rich fruits and yes, veggies!

Teach your child to eat at regular intervals throughout the day. For most children this will be three solid meals and two to three snacks spread through the day.

Make sure each meal and snack contains some protein from naturally-raised meats, poultry, fish, eggs, and/or organic dairy products; healthy fats from foods like avocados, olives, nuts and seeds, organic butter, olive oil, and coconut oil; and fiber from vegetables and fruits.

Avoid, or strictly limit, refined flours, caf-feine, and sugar. These foods cause blood sugar to soar and then quickly drop. It is this blood sugar rollercoaster that spells disaster for focus, attention, and mood.

Protect Their Delicate Brains: Artificial Colors, Flavors, and Preservatives

Ensuring that your child eats plenty of vegetables, fruit, quality proteins, and omega-3 fats and keeping their blood sugar balanced is crucial for brain health, but the effect chemi-cals, toxins, and artificial substances have on a child’s developing brain cannot be ignored.

Prepackaged foods, especially those marketed toward children, are notoriously full of artificial colors, flavors, and preservatives. These addi-tives have long been suspected to cause, or at least aggravate, hyperactivity.

Pesticide residues on foods are also proving to be damaging to developing brains. A recent study published in the journal Pediatrics found that children with the highest levels of pesticide residues in their bodies were most at risk for attention deficit/hyperactivity disorder (ADHD). The most frightening finding of this study was that pesticide compounds turned up in 94 per-cent of the children tested. Although the study did not determine the exact method of exposure, the National Academy of Sciences estimates dietary exposure–from eating non-organic fruits and vegetables–to be the biggest contributor. Choosing organic foods whenever possible is the best way to protect a child’s delicate brain from potentially harmful pesticide residues.

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So while this all sounds great, the real chal-lenge is to get your kids to actually eat healthy foods, right? Consider a few of these suggestions, and remember to be patient and persistent; small steps result in big changes:

Take control of the foods that are kept in the •house; get rid of the junk foods and have healthy snacks on hand instead.

Get the kids involved with choosing recipes and •foods; giving them a choice empowers them.

Be adventuresome in your exploration of •healthy foods; try new vegetables cooked differ-ent ways and have fun trying new recipes.

Finally, start with yourself–studies have •shown that the biggest influence on chil-dren’s eating habits come not from peers or TV, but from parents.

Be a role model for healthy eating and your kids are likely to follow suit, which is good for every brain!

References available on request.

Back To School Brains- Breakfast & Lunch Box Ideas

When making breakfast or packing lunch for your child, think simple, natural foods. Avoid pre-packaged foods in favor of real foods that will nourish your child’s brain. Use leftovers whenever possible to make your job easier, or consider some of the fun suggestions below.

Vegetable Quiche with Hash Brown CrustServes 6This is a great make-ahead dish that is easy to reheat for a quick breakfast through the week.

8oz. bag frozen hash browns, thawed and drained 3 large eggs½ cup half-and-half½ cup milk¼ cup diced red pepper¼ cup diced onion¼ cup chopped broccoli 2-3 slices turkey bacon, cooked and chopped Preheat oven to 450°. Spread defrosted hash

browns in bottom and up sides of a buttered

pie or quiche dish. Pat hash browns with a paper towel to remove excess moisture. Bake at 450° until potatoes are golden brown, about 20 minutes. Remove from oven and lower the tem-perature to 350°.

While crust bakes, whisk eggs, half-and-half, and milk together. Add veggies and bacon, stir-ring to incorporate. Pour into potato crust and bake uncovered for 30 minutes at 350°. Cool for 10 minutes before serving. Serve with a fresh fruit salad.

Quinoa Breakfast PorridgeServes 2-3

2 cups cooked quinoa1 cup milk (or substitute almond, rice, or coconut milk)½ cup raisins1 teaspoon cinnamon1 teaspoon vanilla extract½ cup shredded coconut1 medium apple, chopped1 cup chopped or slivered almondsRaw, unfiltered honey, to serve (optional)

In a medium saucepan, combine cooked quinoa with milk and heat over medium heat, bringing just to a simmer. Add raisins and cinnamon, cover and reduce heat to simmer for about 5 to 10 minutes, until the quinoa is heated through and the milk is starting to be absorbed. Stir in the rest of the ingredients and serve with honey on the side. For a complete breakfast, serve with your favorite sausage or scrambled eggs on the side.

Kebobs Eating food off a skewer is always more fun!

Simply slide the ingredients onto skewers, alter-nating ingredients as you go. Pack the dipping sauce in a separate container.

Pizza KebobsItalian sausage, cooked, cooled, and sliced into 1/2” piecesMozzarella, cubedGrape tomatoesOlives Small button mushroomsSmall container of marinara sauce for dipping

Turkey Sandwich KebobsTurkey breast, cubedCheddar cheese, cubed

Red pepper, cut into 1” chunksCucumber, sliced into 1/2” rounds

Ranch dressing (Combine 1 cup buttermilk; 3 tablespoons sour cream or mayonnaise; 1 tea-spoon lemon juice; ¾ teaspoon garlic powder; 1 tablespoon minced chives; pepper to taste.)

Waldorf Chicken KebobsChicken breast, cubedGrapesCelery, cut into 1” chunks

Yogurt dipping sauce (Combine ½ cup plain yogurt; 1 teaspoon lemon juice; 1 teaspoon honey; ½ teaspoon cinnamon.)

Pinwheel RollsLightly spread a piece of nitrate-free deli meat •with hummus or cream cheese. Sprinkle with shredded carrots. Place 1-2 slices of red pepper at one end of the lunch meat and roll up. Slice into smaller pieces or leave whole.

Spread a whole grain tortilla with a layer of •hummus. Fill with veggies of your choice (shredded lettuce, carrots, cabbage, sprouts, cucumbers, avocados, olives, etc.) and sprin-kle with feta cheese. Roll the tortilla up tightly and then slice into thick rolls. Secure with a toothpick.

Spread a whole grain tortilla with a layer •of your child’s favorite nut butter.; sprinkle with a bit of cinnamon. Lay a medium-sized banana at one end of the tortilla and roll torti-lla around banana. Slice into smaller pieces or leave whole.


current research is investigating how diet and particular nutrients like antioxidants and essen-tial fatty acids (EFAs) may play a role in protecting the brain from oxidative damage, inflammation, and amyloid plaque.

Lifestyle habits, including diet and exercise, may have a profound effect in protecting the brain from Alzheimer’s. A study conducted at the Columbia University Medical Center in NYC and published last summer in the Journal of the American Medical Association, found that those subjects who consumed the most foods found in the Mediterranean diet–vegetables, fruit, fish, olive oil, nuts, and legumes–and who were physically active, had a lower risk of devel-oping the disease.

The Mediterranean diet combines several foods and nutrients that are potentially neu-roprotective, including fish, monounsaturated fatty acids, vitamins B12 and folate, and antioxi-dants (vitamin E, carotenoids, flavonoids).

It is known that certain phytonutrients pro-tect cells (including brain cells) from oxidative damage and inflammation; some of them also seem to protect the brain from the buildup of the amyloid plaques associated with Alzheimer’s. Curcumin, epigallocatechin (EGCG), and res-veratrol, phytonutrients that are known to have potent antioxidant and anti-inflammatory prop-erties, are a few that have been researched.

CurcuminIt is well known that curcumin exhibits

significant antioxidant and anti-inflammatory properties, and now, a number of in-vitro and animal models of Alzheimer’s disease studies have indicated that curcumin has a direct effect in decreasing amyloid plaque buildup, helping to break it apart and pos-sibly preventing it from forming in the first place. Research published in Food and Chemical Toxicology found that curcumin also protected cells from damage from amyloid plaques by decreasing oxidative and DNA damage to the brain cells. Human clinical trials are cur-rently underway, but population studies have shown that populations who consume a large amount of curcumin (in the form of turmeric) have a significantly lower risk of developing Alzheimer’s compared to those populations who consume little to no curcumin.

Green tea Another phytonutrient showing promise in

Alzheimer’s research is epigallocatechin (EGCG), found in green tea. A 2005 paper reported that the EGCG in green tea reduced amyloid

plaque formation in Alzheimer mice. Later, in 2008, the same researchers reported that they gave mice that were engineered to develop Alzheimer’s disease green tea extracts in water for six months. Drinking their daily green tea halved the amyloid plaque deposited in the brains of the mice. That same year, a team of German researchers found that EGCG appears to change potentially harmful amyloid proteins into proteins that are nontoxic to brain cells. A 2009 study found that EGCG reduced amy-loid-induced memory dysfunction, and actually enhanced memory function, as well as reducing amyloid plaque levels and inhibiting amyloid-induced neuron cell death in the brain.

ResveratrolSeveral epidemiological studies indicate that

moderate consumption of red wine is associ-ated with a lower incidence of dementia and Alzheimer’s disease. Red wine is a source of resveratrol, an antioxidant with potential neu-roprotective effects. A number of studies have indicated that like curcumin and EGCG, resvera-trol also promotes the break down of amyloid plaque. Additionally, a Chinese study indicated that resveratrol could improve cognitive ability in Alzheimer mice.

Other nutrientsIn addition to the protective antioxidant

phytonutrients mentioned above, other nutri-ents are gaining support for use in protecting the brain from Alzheimer’s disease. In a small human study of nine Alzheimer’s patients, vitamin D, in combination with curcumin, was shown to strongly stimulate the uptake and absorption of amyloid beta by macrophages in a majority of patients. Macrophages act as the immune sys-tem’s clean-up crew, traveling through the brain and body, mopping up waste products, includ-ing amyloid plaque.

Another powerful antioxidant, alpha lipoic acid (ALA), has been shown to have a variety of properties that can interfere with the devel-opment or progression of Alzheimer’s disease, including down regulating the expression of pro-inflammatory proteins and increasing production of acetylcholine, an important neurotransmitter; a deficiency of acetylcholine has been linked to the development of Alzheimer’s. Researchers say that “data from cell culture and animal mod-els suggest that ALA could be combined with curcumin, EGCG, and DHA from fish oil to synergistically decrease oxidative stress, inflam-mation, amyloid levels and amyloid plaque load associated with Alzheimer’s disease.”

Epidemiological studies suggest that increased intake of the omega-3 fatty acids found in fish oil, particularly DHA, is associated with a reduced risk of developing Alzheimer’s. It is believed that DHA suppresses neuro-inflam-mation and oxidative damage that contribute to neuronal dysfunction. DHA also appears to slow the development of Alzheimer’s by reduc-ing amyloid plaque buildup. A mouse model showed that a DHA-enriched diet significantly reduced overall plaque burden by 40.3 percent. The researchers concluded that “the results sug-gest that dietary DHA could be protective against beta amyloid production, accumulation, and potential downstream toxicity.” In addition to having its own neuro-protective effects, fish oil has also been shown to enhance bioavailability of other protective phytonutrients, including EGCG and curcumin, while also working syn-ergistically with these antioxidants to inhibit amyloid deposits.

A multifaceted approachAlzheimer’s is a complex disease, and it is

important to note that there is no magic bullet to prevent or cure it. Additionally, researchers have found that the disease is often already far progressed before any noticeable symptoms appear, which makes it difficult to treat. It is also important to note that much of the research has been done in vitro and on animal models, though a few human clinical trials are currently underway. However, we do know that like in most degenerative diseases, chronic inflamma-tion and oxidative damage play a role. We also know that there are a number of phytonutrients and other nutrients that work together to protect the health of the brain by reducing inflam-mation, oxidative stress, and amyloid plaque buildup. Lifestyle habits, including diet and exercise, also play an important role in the pre-vention of developing a disease like Alzheimer’s. Take a multifaceted approach in maintaining the health of your brain, because remember… a mind is a terrible thing to waste.

References available on request.


“He who never made a mistake never

made a discovery.”Samuel Smiles



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The independent newsletter that reports vitamin, mineral, and food therapies

© Jack Challem


with the genetic variation] may benefit from supplementation with preformed vitamin A rather than increased intake of plant provitamin A sources to combat vitamin A deficiency,” Lietz and his colleagues wrote.

The researchers hope to conduct a similar study of the gene and its variation in men.

In addition to the regulatory role of the BCMO1 gene, intestinal bacteria are also required to convert beta-carotene to vitamin A. The bac-teria cleave, or cut off, part of the beta-carotene molecule to make vitamin A. Unbalanced intes-tinal bacteria, along with some diseases, can also interfere with the conversion of beta-carotene to vitamin A.

Vitamin A is an essential nutrient that, like vitamin D, is a precursor to a specific hormone that enhances immunity and reduces inflamma-tion related to chest infections. An article in a 1928 issue of the British Medical Journal described it as the “anti-infective” vitamin.

Vitamin A is also needed to make and replenish rhodopsin, a key eye pigment that enables sight. Night blindness – difficulty seeing in the dark or being blinded by bright lights – is a classic sign of vitamin A deficiency.

In 1995, a study found that pregnant women taking more than 5,000 IU of vitamin A daily around the time of conception had a greater risk of delivering infants with birth defects. Since that time, companies have used either beta-carotene or smaller amounts of vitamin A in vitamin supplements.

Reference: Leung WC, Hessel S, Meplan C, et al. Two common single nucleotide poly-morphisms in the gene encoding b-carotene 15,15’-monoxygenase after b-carotene metab-olism in female volunteers. FASEB Journal, 2009;23:1041-1053.

Perspectives

Up and Down Media Reports

The media roller coaster continued with recent news reports on the good and bad of nutritional supplements – all without providing any real context.

In one study, published in the New England

Journal of Medicine, researchers combined either niacin (a form of vitamin B3) and a statin drug or the drug Zetia with a statin (a combination known as Vytorin). The niacin combination worked far better in terms of reducing the thick-ening of the carotid artery, a major blood vessel.

As good as niacin is, the finding was neither new nor surprising. Abram Hoffer, MD, PhD, discovered that niacin lowers cholesterol back in 1955 – and it has been approved by the FDA for that purpose for more than 50 years.

Meanwhile, the Journal of the American Medical Association published a study claiming that supplements of the B-vitamin folic acid increased the risk of cancer. The study was a sta-tistical shell game. Folic acid allegedly increased the risk of cancer by 38 percent, but the results were not statistically significant.

If you read the actual study, not just the panicky newspaper and web news, you would have learned that 70 percent of the subjects were current or former smokers, all of the subjects had a high risk of cancer, and nearly all of the cases were lung cancers. Omitting this informa-tion was nothing less than sloppy journalism. So, if you smoke, should you stop taking your vitamins or stop smoking? –JC

Being Overweight Increases Requirements for Vitamin D

If you’re overweight or obese, you’re more likely to be vitamin D deficient – and will need larger amounts to restore normal blood levels of the vitamin.

Previous research has found that vitamin D, a fat-soluble nutrient, is sequestered by fat cells, keeping it out of blood circulation and away from other tissues.

Paul Lee, MBBS, of St. Vincent’s Hospital, Sydney, Australia, and his colleagues measured the vitamin D levels and weight of 95 outpatients at a medical clinic. The patients’ vitamin D levels were inversely related to their weight – that is, heavier people had lower vitamin D levels.

Lee and his colleagues also gave 10,000 IU of vitamin D3 daily for one week to 17 hos-pital patients who had a severe deficiency of the vitamin. While vitamin D levels increased in the patients, the amount of increase was related to their weight. Again, heavier patients had small increases in their blood levels of vitamin D.

“The current epidemic of overweight and obe-sity is likely to increase the frequency and severity of vitamin D insufficiency encountered in clinical practice,” wrote Lee and his colleagues.

Reference: Lee P, Greenfield JR, Seibel MJ, et al. Adequacy of vitamin D replacement in severe defi-ciency is dependent on body mass index. American Journal of Medicine, 2009;122: 1056-1060.

Vitamin C Supplements Appear to Reduce Risk of Fractures

A long-term study of elderly men and women has found that taking vitamin C supplements sig-nificantly lowers the risk of fractures, but dietary vitamin C alone does not confer this benefit.

Katherine L. Tucker, PhD, of Tufts University, Boston, and her colleagues analyzed dietary and health data from the Framingham Osteoporosis Study, which tracked 365 men and 592 women who averaged 75 years of age when the study began in the late 1980s. The subjects completed a dietary questionnaire at that time and then were tracked for 15 to 17 years.

Overall, men and women who had the high-est intakes of vitamin C – more than 300 mg daily – had the lowest risk of hip and nonverte-bral (nonback) fractures, compared with people with the lowest intake of vitamin C.

However, the benefits were related to supple-ments, not dietary intake of vitamin C. Men and women who took an average of 260 mg of vita-min C or more daily were about 69 percent less likely to experience a hip fracture and 42 percent less likely to suffer a nonvertebral fracture.

Vitamin C is required in biochemical reac-tions leading to the production of bone, cartilage, and connective tissue.

“More than 1.5 million Americans experi-ence osteoporotic fractures each year with an annual cost of nearly $14 billion to the U.S. healthcare system,” the researchers wrote.

Reference: Sahni S, Hannan MT, Gagnon D, et al. Protective effect of total and supplemen-tal vitamin C intake on the risk of hip fracture – a 17-year follow-up from the Framingham Osteoporosis Study. Osteoporosis International, 2009;20: 1853-1861.



Case Report: Silymarin Benefit or Spontaneous Cancer Regression?

Silymarin, an extract of the herb milk thistle, has a long history as a folk remedy for liver disease. Medically, it has been used to improve type-2 diabetes and, in combination with other nutrients, to treat hepatitis C.

It may have potential benefits in the treat-ment of liver cancer, according to a recent case history published in Cases Journal.

Yaw-Sen Chen, MD, and his colleagues at E-Da Hospital, Taiwan, described the case of a 66-year-old man with a large liver cancer. The tumor measured 11 cm (4.3 inches) and appeared related to a history of liver cirrhosis and hepatitis. When examined in March 2006, the patient refused a biopsy and any type of con-ventional treatment. Instead, he began taking 450 mg of silymarin daily.

Chen and his colleagues conducted regular follow-up exams and ultrasound imaging. By December of that year, the tumor shrank to 4.6 cm (1.8 inches). The tumor did not shrink any further, and the patient agreed to surgery in May 2007.

“The postoperative course of this patient was smooth...Twenty months after the surgery, the patient is doing well and has no signs of tumor recurrence,” wrote Chen and his colleagues.

The researchers noted that spontane-ous regressions of cancer are extremely rare, although they cited a 1995 report of liver cancer regression following silymarin supplementation. In general, liver cancer has a poor prognosis and is rapidly fatal.

Reference: Hsu CY, Sun PL, Chang HC, et al. Spontaneous regression of advanced hepatocel-lular carcinoma: a case report. Cases Journal, 2009;2:6251. A free copy of the journal article is available at: www.ncbi.nlm.nih.gov/pmc/articles/PMC2769275/?tool=pubmed

N-Acetylcysteine, an Antioxidant, Helpful in Treating PCOS

Polycystic ovary syndrome (PCOS) affects an estimated 10 percent of women of reproduc-tive age. The condition is often diagnosed when doctors investigate a cause for infertility and infrequent ovulation. It is also characterized by high levels of testosterone and insulin, insulin resistance (prediabetes), and overweight. PCOS is often treated with anti-diabetic drugs, such as metformin.

A recent study has found supplements of N-acetylcysteine (NAC) led to a variety of improve-

ments, including more frequent ovulation.Saghar Salehpour, MD, of Shahid Beheshti

Medical University, Tehran, Iran, and her col-leagues treated 46 women with either NAC or placebos for six weeks. Those getting NAC sup-plements took 1,800 mg daily. All of the women had been diagnosed with PCOS.

Salehpour reported that NAC led to more fre-quent monthly ovulations. The supplements also prompted significant decreases in weight, body-mass index, and waist-to-hip ratio. In addition, fasting blood sugar, insulin, total cholesterol, LDL cholesterol, and HOMA-IR (a marker of insulin resistance) decreased. Meanwhile, HDL cholesterol improved, but no changes occurred in female hormone levels.

“Hyperandrogenism [high levels of male hormones] interferes with follicular maturity in women. It seems that to further ovulation induction, NAC preserves more follicles in the ovary...” wrote Salehpour. She added that “lon-ger treatment with NAC may result in more desirable outcomes, such as more effective con-trol of clinical hyperandrogenism.”

NAC is used medically to treat Tylenol overdose and mucus in the lungs. It is a potent over-the-counter antioxidant that has also been shown to significantly reduce influenza symptoms.

Reference: Salehpour S, Tohidi M, Akhound MR, et al. N acetyl cysteine, a novel remedy for poly cystic ovarian syndrome. International Journal of Fertility and Sterility, 2009;3:66-73.

Green Tea Extract May Reverse Growth of Precancerous Lesions

Very large amounts of green tea extract can reverse the growth of precancerous lesions in the mouth, according to a study by research-ers at the M.D. Anderson Cancer Center in Houston, Texas.

Vassiliki Papadimitrakopoulou, MD, and her colleagues used a standardized, stable green tea extract or placebos to treat 41 patients over 12 weeks. Because of their lesions, all of the patients were at a high risk for developing oral cancers.

Patients received one of three doses of the green tea extract, and they were instructed to take that dose three times daily. Each dose con-sisted of approximately 1,200 mg, 1,800 mg, or 2,300 mg of the extract for a 150-pound person.

The two higher doses of green tea extract led to a positive clinical response in almost 60 percent of the patients. Only 18 percent of the patients improved in response to the placebos.

After follow up for a little over two years, 15 of the patients developed oral cancer. Although

the same percentage of patients taking green tea extract or placebos developed cancer, the green tea did delay the cancer-free time until diagnosis.

The amount of green tea was roughly equal to drinking 10 cups of tea daily.

Reference: Tsao AE, Liu D, Martin J, et al. Phase II randomized, placebo-controlled trial of green tea extract in patients with high-risk oral premalignant lesions. Cancer Prevention Research, 2009;2:932-941.

Royal Jelly Enhances Glucose Tolerance in Healthy Men

Bee products have a strong, even cultish following, but studies have shown that they do have many health benefits. For example, propo-lis, which bees derive from the resin of trees, is rich in polyphenolic antioxidants.

The latest research along these lines focused on royal jelly, a particular substance bees feed to larvae to turn them into queen bees. It likely contains nutrients to encourage growth and fer-tility in queen bees.

Karsten Münstedt, MD, PhD, of the Justus-Libeig University Hospital, Fiessen, Germany, and his colleagues began their study by admin-istering a 75-gram oral glucose-tolerance test to 20 men between 21 and 27 years of age.

A week later, after one of the subjects was excluded because of abnormal glucose tolerance, the remaining 19 men were asked to take 20 grams of royal jelly immediately before under-going a second glucose-tolerance test.

The royal jelly reduced the glucose response one hour after the test and significantly so two hours after the test. In other words, royal jelly reduced the steep increase in blood sugar after the men consumed 75 grams of sugar. Insulin respons-es also decreased, but the researchers did not consider that change to be statistically significant.

Reference: Münstedt K, Bargello M, Hauenschild A. Royal jelly reduces the serum glucose levels in healthy subjects. Journal of Medicinal Food, 2009;12:1170-1172.

Quick Reviews of Recent ResearchSupplements may reduce eye strain

Japanese and Singapore researchers asked 22 subjects to take a supplement containing black currant fruit extract (200 mg), lutein (5 mg), and zeaxanthin (1 mg) or a placebo daily for two weeks, after which time the supplements were reversed. When the subjects were asked to proof-read for two hours, people who had been taking the supplements showed


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fewer symptoms of visual fatigue. Lutein and zeaxanthin form the macular pigment, the part of the eye responsible for fine vision.

Yagi A. Applied Ergonomics, 2009;40:1047-1054.

Fruits and veggies reduce lymphoma risk

Researchers from the University of Minnesota and the Mayo Clinic analyzed dietary habits and the risk of non-Hodgkin's lymphoma (NHL) among 35,159 women who were in their 50s and 60s when the study began. After 20 years of follow up, high intake of vegetables and fruits was associated with a significant reduction in the risk of developing NHL. Women who ate about seven servings of vegetables or fruits daily were 31 percent less likely to develop NHL. Those who consumed more than 14 servings of yellow/orange vegetables each month had a 28 percent lower risk of NHL.

Thompson CA. International Journal of Cancer, 2009:epub ahead of print.

Omega-3 fish oils found of benefit in PCOS

Polycystic ovary syndrome (PCOS) is typical-ly characterized by an excess of male hormones, infertility, prediabetes, and overweight. As is often the case in prediabetes and overweight, excess fat accumulates in the liver. Australian researchers asked 25 women with PCOS to take either 4 grams of omega-3 fish oils or place-bos daily for eight weeks. Women taking the fish oils benefited from reductions in liver fat, triglycerides, and blood pressure, compared with those taking placebos.

Cussons AJ. Journal of Clinical Endocrinology and Metabolism, 2009;94:3842-3848.

Fish oil derivative potent anti-inflammatory

Some omega-3 fish oil is converted to resol-vin D2, a potent anti-inflammatory compound. In animal experiments, researchers from Great Britain and the United States determined that resolvin D2 reduced bacterial counts and con-trolled sepsis. Resolvin D2 protected laboratory mice from an over-active inflammatory response, reduced unnecessary white blood cell activity, and help clear bacteria from the blood.

Spite M. Nature, 2009:461:1287-1292.

The UltraMind Solution: The Simple Way to Defeat Depression, Overcome Anxiety, and Sharpen Your MindBy Mark Hyman, MD (Scribner, 2010) Is your brain broken? We refer to our broken brains by many names—depression, anxiety, memory loss, brain fog, ADHD, autism, to name a few—and although we can’t see it, this silent epidemic affects more than 1 billion people worldwide. If you can answer yes to any of the following, you may have a broken brain:• Are you depressed, feeling down, and don’t have the drive to do anything? • Do you find it next to impossible to focus or concentrate? • Do you get anxious, worried, or stressed-out frequently? • Does your mind feel foggy, unable to experience the world clearly? All is not lost. In The UltraMind Solution, New York Times bestselling author Mark Hyman shows that to fix your broken brain, you must heal your body first. Dr. Hyman presents a simple six-week plan based on the emerging field of functional medicine to restore health and gain an UltraMind—one that’s highly focused, able to pay attention at will, has a strong memory, and leaves us feeling calm, confident, in control, and in good spirits.

Stop A.D.D. NaturallyBy Billie J. Sahley, PhD, CNC (Pain & Stress Publications, 2003) There are millions of children in this country who suffer from Attention Deficit Dis-order or Hyperactivity (ADD/ADHD). Scientific research has demonstrated that a bio-chemical imbalance in the brain can cause hyperactivity, learning disabilities, and certain developmental disorders. The orthomolecular program described in Stop A.D.D. Naturally has been successfully used to help hundreds of children whose symptoms range from mild to severe. The program combines the amino acids that feed the brain with dietary reforms and the use of vitamins and herbs to provide the optimum molecular environment for the brain. This program corrects brain deficiencies and imbalances without drugs and without side effects. Stop A.D.D. Naturally is the answer for those parents who want drug-free therapy with positive, long-lasting results!

Food to Live ByBy Myra Goodman (Workman Publishing Company, 2006) Organic food is synonymous with premium quality, the deepest, richest taste, con-scientious farming, and optimum health. And no one is doing more to popularize organic food that Myra Goodman, a mother, a creative cook, and most significantly, co-owner of Earthbound Farm, the world’s largest grower and purveyor of organic produce. In Food to Live By, a full-color cookbook, Goodman offers an appealing, casual style of cooking based on using the best ingredients, organic or otherwise. The dishes are irresistible: Sweet Corn Chowder; Foggy Day Chili; Merlot-Braised Short Ribs with Cipollini Onions; Spicy Chicken Lettuce Wraps; Blue Cheese Smashed Potatoes. Plus, throughout are Farm-Fresh Ingredient boxes offering cooking and shopping tips, and health notes. Food to Live By brings the organic revolution to everyone who cares about what they eat.

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Help Vitamin Angels reach 20 million children with essential nutrients.

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During the month of August you can support Vitamin Angels by making a $1 or $5 donation at the register. Twenty-five cents will give one child essential nutrients for an entire year, so please help.

About Vitamin AngelsVitamin Angels is dedicated to reducing child mortality worldwide by advancing availability, access and use of essential micronutrients, especially vitamin A, to newborns, infants and children under five.

To learn more, visit www.vitaminangels.org.

&Help Us Support the Second Wind FundThe 9th Annual Second Wind Fund of Metro Denver Walk/Run/Ride will be the largest suicide prevention event in the nation on Sun., Sept. 19, 2010. More than 3,000 people are expected to attend this fun and meaningful event to celebrate the 1,850 local teen lives saved by Second Wind Fund. Register online at www.swfmd.org or at any of the 12 Denver-area Natural Grocers by Vitamin Cottages on August 21 from 10 AM to 2 PM and receive $2 off of your registration, plus more.

Natural Grocers by Vitamin Cottage supports teens in the community and you can help save a young life and uplift your community too. Visit any of the twelve Denver-area Natural Grocers by Vitamin Cottage stores on Sat., Sept. 25, 2010. On this day, all stores will donate 5% of proceeds to Second Wind Fund of Metro Denver!

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Nutritional Health Coach (NHC) Services - To help you understand your body’s nutritional needs, our credentialed NHCs offer a wealth of knowledge about health and wellness with free individual coaching sessions. Our NHCs will even visit your community organization to present a nutrition seminar at no charge. All employees working for Natural Grocers receive ongoing education facilitated by the in-store NHC so don’t hesitate to ask for help in the aisles of our stores.

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AT NATURAL GROCERS, WE INvITE yOU TO LEARN HOW NUTRITION CAN BE yOUR fOUNDATION fOR OPTIMAL HEALTH.

MEET yOUR NUTRITIONAL HEALTH COACHES!

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TURNING BACK THE AGING CLOCK X)) PreSenTed by: roSlyn rogerS, CnCSponsored by Nutraceutical Corp.TUES., AUGUST 17, 6:00 P.M. LAfAyETTE

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FEED YOUR BRAIN: NUTRITION FOR CONCENTRATION AND FOCUS

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Do you often feel tired, irritable, and unable to concentrate or focus, even after a good night’s sleep? Does your child have trouble paying attention in school? If you answered yes to any of these, your—or your child’s—brain may be starving for better nutrition. Learn how to build nutrient-dense meals, support healthy blood sugar, and choose the right supplements to support brain function.

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5-HTP 100 mg.by NOW®

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Milk Thistleby Nature’s Way®

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•EveryDayAffordablePricing(EDAP).Webelievethatnaturalfoodsshouldbeaffordabletoeveryone,sowepriceourproductsataneverydayaffordable(EDAP)price.Thismeanswesellourproductsatapriceyoucanafford.Ourpricesarethebestinthemarketplace.

•Webelieveeducationisthefoundationforgoodhealth.Wecontinuallyeducateourstaffaboutnutritionandhealthsotheycanhelpandeducateyou,thecustomer.Inaddition,mostofourstoreshaveacertifiedNutritionalHealthCoachonstaff.Wealsoofferfreepublicseminarsonnutritioneachmonthatmanyofourstores.

•Weofferthebestcustomerserviceinthebusiness;ifwedonot,letusknowaboutit.

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