What are plant sterols and stanols?

Sterols and stanols are found naturally in a range of plant sources such as vegetable oils, nuts, grains, seeds, wood pulp and leaves. Their chemical structure is similar to cholesterol made by the human body, but they are thought to help lower cholesterol levels in the blood. A high level of cholesterol is one of the main risk factors for coronary heart disease – along with smoking, lack of physical activity, high blood pressure, diabetes, family history and being overweight or obese.

How do they work?

Cholesterol has a special transport system for reaching all cells that need it. It uses the blood circulation as its ‘road system' and is carried on vehicles made up of proteins. These combinations of cholesterol and proteins are call lipoproteins. There are two main forms of lipoproteins -low density lipoproteins (LDL cholesterol) which carry cholesterol from the liver to the cells. The LDLs are more harmful to the heart as they can get converted into fatty deposits in the inner lining of the coronary arteries. The second form are the high density lipoproteins (HDL) that are protective to the heart as they return the excess harmful cholesterol back to the liver to be broken down.

Plant sterols and stanols are thought to reduce the absorption of cholesterol by our intestine . This reduction in absorption makes the liver remove more harmful LDL cholesterol from our circulation, thereby reducing the amount of LDL in the blood. It is believed that plant sterols and stanols lower the total cholesterol level and the level of harmful low density lipoproteins (LDL), but seem to have no effect on the heart-friendly HDL cholesterol levels or triglyceride levels.

How much do I need to eat a day to have an impact on my cholesterol levels?

Typical daily intake of plant sterols/stanols ranges from 160-400mg a day, which is thought to have little effect on cholesterol absorption. If you are a strict vegetarian, you are likely to consume between 600 and 800mg of plant sterols/stanols. Studies suggest that if you consume 2-3g of plant sterols/stanols, this can reduce LDL cholesterol levels by 9 - 20%, although there is considerable variation between individuals.

What about Flora Proactive and Benecol?

Plant sterols/stanols have been added to margarine spreads yoghurt and milk products such as Flora Proactive and Benecol. The British Heart Foundation does not endorse any specific products, although there is evidence that they can help to reduce blood cholesterol levels.

However effective plant sterols and stanols are proven to be, it is important to adopt a diet that is low in saturated fats with plenty of fruit and vegetables, and have at least two portions of fish a week, one portion being oily, to stop smoking and to keep physically active. Making these lifestyle changes can help prevent coronary heart disease.

What research has been done?

Studies have shown that there are no adverse effects from taking plant sterol/stanols over a one-year period. However, there is a need for longer term studies involving a large number of people, as plant sterols can reduce the absorption of certain vitamins in the gut. To date, there have been no studies examining the effect of these substances on pregnant women.

Medical Information Department September, 2004

BACK

WHAT IS LDL CHOLESTEROL?

Cholesterol is transported around the body by two types of lipoproteins. Low-density lipoproteins (LDL or ‘harmful’ cholesterol) which carry cholesterol from the liver to the cells and contribute to the furring-up of the coronary arteries and the high-density lipoproteins (HDL or ‘protective’ cholesterol) return the extra cholesterol that isn’t needed back to the liver.

A high level of cholesterol is one of the most important risk factors of CHD. In the majority of cases, cholesterol levels and risk of coronary heart disease can be lowered through a combination of a diet low in saturated fat, increased physical activity, stopping smoking and medication. Some people however, are resistant to drug therapy and may never be able to achieve their target cholesterol level.

BACK

PHYTONUTRIENTS

"Nutraceuticals." "Phytochemicals." "Phytonutrients." "Phytofoods." "Functional foods." Who dreamed up this new terminology? What do these terms mean? Nutritionally high-powered foods aren't new to the natural products industry--we have been selling nutrition-rich foods such as whole grains, lecithin, brewer's yeast and soy products for over 60 years.

What is "new" about these foods, however, is science's added knowledge about the disease-preventing components they contain. Stephen de Felice, M.D., director of New York's Foundation for Innovation in Medicine, is credited with first use of the term nutraceutical. It describes specific chemical compounds found in foods that may prevent disease.

Phytochemical is a more recent evolution of the term that emphasizes the plant source of most of these protective, disease-preventing compounds. A true nutritional role for phytochemicals is becoming more probable every day as research uncovers more of their remarkable benefits. In fact, the term phytonutrient better describes the compounds' "quasi-nutrient" status. Someday, phytochemicals may indeed be classified as essential nutrients.

One finger pointing in this direction is a body of research that strongly links the importance of diet to health--studies are showing that as we move away from the diet of our ancestors we succumb to "modern" diseases. Evidence of this can be seen in societies such as the centenarian tribes that live in remote villages in the Andes Mountains and who still embrace traditional dietary practices. These people have been reported to live extraordinarily long lives that are free of such illnesses as cancer, heart disease and arthritis.1

Since few people live today as "naturally" as do the tribes in remote Andean villages, researchers have examined epidemiological evidence from modern societies for clues to the diet-disease connection. On the basis of such studies, biochemical researchers have identified certain phytochemicals that aid the body in maintaining health and combating disease. As an overall guideline, health authorities recommend that we consume diets rich in whole grains and fresh fruits and vegetables as well as reduce fat and animal-protein consumption.2

In the past, the phytonutrients found in fruits and vegetables were classified as vitamins: Flavonoids were known as vitamin P, cabbage factors (glucosinolates and indoles) were called vitamin U, and ubiquinone was vitamin Q. Tocopherol somehow stayed on the list as vitamin E. Vitamin designation was dropped for the other nutrients because specific deficiency symptoms could not be established.

Recent research, however, has enabled scientists to group phytonutrients into classes on the basis of similar protective functions as well as individual physical and chemical characteristics of the molecules.

It is fairly confusing to identify in which class a phytonutrient belongs, but this information is important to know because each class offers a unique kind of protection for the body. To play the "wellness game," however, all classes of phytonutrients need to be consumed.

BACK

FREE RADICALS

What are free radicals? Why are they damaging to the human body? And how does vitamin E and the other antioxidant nutrients help protect the body against free radical damage? We’ll attempt to answer these questions and help you understand why eating 5-8 servings per day of anti-oxidant rich fruits and vegetables can benefit your health. But first, a little background…

Background: A Brief Look at Chemical Bonding To understand the way that free radicals and antioxidants interact, you must first understand a bit about cells and molecules. So here's a (very) brief refresher course in Physiology/Chemistry 101: The human body is composed of many different types of cells. Cells are composed of many different types of molecules. Molecules consist of one or more atoms of one or more elements joined by chemical bonds.

As you probably remember from your old high school days, atoms consist of a nucleus, neutrons, protons and electrons. The number of protons (positively charged particles) in the atom’s nucleus determines the number of electrons (negatively charged particles) surrounding the atom. Electrons are involved in chemical reactions and are the substance that bonds atoms together to form molecules. Electrons surround, or "orbit" an atom in one or more shells. The innermost shell is full when it has two electrons. When the first shell is full, electrons begin to fill the second shell. When the second shell has eight electrons, it is full, and so on.

The most important structural feature of an atom for determining its chemical behavior is the number of electrons in its outer shell. A substance that has a full outer shell tends not to enter in chemical reactions (an inert substance). Because atoms seek to reach a state of maximum stability, an atom will try to fill it’s outer shell by: Gaining or losing electrons to either fill or empty its outer shell Sharing its electrons by bonding together with other atoms in order to complete its outer shell Atoms often complete their outer shells by sharing electrons with other atoms. By sharing electrons, the atoms are bound together and satisfy the conditions of maximum stability for the molecule.

How Free Radicals are Formed Normally, bonds don’t split in a way that leaves a molecule with an odd, unpaired electron. But when weak bonds split, free radicals are formed. Free radicals are very unstable and react quickly with other compounds, trying to capture the needed electron to gain stability. Generally, free radicals attack the nearest stable molecule, "stealing" its electron. When the "attacked" molecule loses its electron, it becomes a free radical itself, beginning a chain reaction. Once the process is started, it can cascade, finally resulting in the disruption of a living cell.

Some free radicals arise normally during metabolism. Sometimes the body’s immune system’s cells purposefully create them to neutralize viruses and bacteria. However, environmental factors such as pollution, radiation, cigarette smoke and herbicides can also spawn free radicals.

Normally, the body can handle free radicals, but if antioxidants are unavailable, or if the free-radical production becomes excessive, damage can occur. Of particular importance is that free radical damage accumulates with age.

How Antioxidants May Prevent Against Free Radical Damage

VITAMIN C and VITAMIN E, are thought to protect the body against the destructive effects of free radicals. Antioxidants neutralize free radicals by donating one of their own electrons, ending the electron-"stealing" reaction. The antioxidant nutrients themselves don’t become free radicals by donating an electron because they are stable in either form They act as scavengers, helping to prevent cell and tissue damage that could lead to cellular damage and disease.

Vitamin E – The most abundant fat-soluble antioxidant in the body. One of the most efficient chain-breaking antioxidants available. Primary defender against oxidation. Primary defender against lipid peroxidation (creation of unstable molecules containing more oxygen than is usual).


BACK

VITAMIN C – The most abundant water-soluble antioxidant in the body. Acts primarily in cellular fluid. Of particular note in combating free-radical formation caused by pollution and cigarette smoke. Also helps return vitamin E to its active form.


BACK

The Antioxidants and Disease Prevention Heart Disease – Vitamin E may protect against cardiovascular disease by defending against LDL oxidation and artery-clogging plaque formation.

Cancer – Many studies have correlated high vitamin C intakes with low rates of cancer, particularly cancers of the mouth, larynx and esophagus. The Lesson: Eat Your Fruits and Vegetables! The antioxidants are believed to help protect the body from free-radical damage. But before you go out and stock your pantry with mega-doses of these vitamins, be warned: more is not always better. The long-term effect of large doses of these nutrients has not been proven. Other chemicals and substances found in natural sources of antioxidants may also be responsible for the beneficial effects. So for now, the best way to ensure adequate intake of the antioxidant nutrients is through a balanced diet consisting of 5-8 servings of fruits and vegetables per day.

ANTIOXIDANTS

Free radicals are highly reactive compounds that are created in the body during normal metabolic functions or introduced from the environment. Free radicals are inherently unstable, since they contain “extra” energy. To reduce their energy load, free radicals react with certain chemicals in the body, and in the process, interfere with the cells’ ability to function normally. In fact, free radicals are believed to play a role in more than sixty different health conditions, including the aging process, cancer, and atherosclerosis.1 Reducing exposure to free radicals and increasing intake of antioxidant nutrients has the potential to reduce the risk of free radical-related health problems.

Oxygen, although essential to life, is the source of the potentially damaging free radicals. Free radicals are also found in the environment. Environmental sources of free radicals include exposure to ionizing radiation (from industry, sun exposure, cosmic rays, and medical X-rays), ozone and nitrous oxide (primarily from automobile exhaust), heavy metals (such as mercury, cadmium, and lead), cigarette smoke (both active and passive), alcohol, unsaturated fat, and other chemicals and compounds from food, water, and air.

Antioxidants work in several ways: they may reduce the energy of the free radical, stop the free radical from forming in the first place, or interrupt an oxidizing chain reaction to minimize the damage caused by free radicals.

The body produces several enzymes, including superoxide dismutase (SOD), catalase, and glutathione peroxidase, that neutralize many types of free radicals. Supplements of these enzymes are available for oral administration. However, their absorption is probably minimal at best. Supplementing with the “building blocks” the body requires to make SOD, catalase, and glutathione peroxidase may be more effective. These building block nutrients include the minerals manganese, zinc, and copper for SOD and selenium for glutathione peroxidase.

In addition to enzymes, many vitamins and minerals act as antioxidants in their own right, such as vitamin C, vitamin E, beta-carotene, lutein, lycopene, vitamin B2, coenzyme Q10, and cysteine (an amino acid). Herbs, such as bilberry, turmeric (curcumin), grape seed or pine bark extracts, and ginkgo can also provide powerful antioxidant protection for the body.

Consuming a wide variety of antioxidant enzymes, vitamins, minerals, and herbs may be the best way to provide the body with the most complete protection against free radical damage.

BACK

B VITAMINS The B vitamins aid with energy production and aid in the health of the eyes, nerves and mouth. It plays a key role in the normal functioning of the nervous system and is also necessary for muscle tone in the gastrointestinal tract.

Vitamin B1 (Thiamine): Thiamine enhances circulation and assists in blood formation.1 It is involved in digestion, specifically that of alcohol, sugars and starches.2 Thiamine has also been shown to be linked with improvement of learning capacity.2 Thiamin is found in large amounts in skeletal muscle, the heart, lungs, kidneys and brain.3 The Recommended Daily Allowance has been set at 1.4mg. The half life of thiamin is roughly 15 days so a severe deficiency can develop within 18 days on a thiamin-devoid diet.3 A deficiency can affect the cardiovascular and nervous systems.3

Vitamin B-2 (Riboflavin): Necessary for red-blood cell formation, riboflavin is a water-soluble nutrient.1 It is also acutely involved in cell respiration as it works with enzymes to help cell utilise cell oxygen.2,4 It is also involved in the proper maintenance of good, healthy skin, nails and hair2. It also helps prevent the occurrence of cataracts.1 The RDI is 1.7 mg. A deficiency is characterised by weakness, sore throat and swelling of the mucous membranes of the mouth.4

Vitamin B-3 (Niacin): Niacin is key for proper circulation and reducing the levels of cholesterol in the blood. Niacin is also essential for synthesis of sex hormones, and formation and maintenance of healthy skin, digestive-system tissues and the tongue.2 It is also known as a memory enhancer.1 The Recommended Daily Allowance has been set at 18 mg. Pellagra is the deficiency disease associated with niacin and is characterised by diarrhoea, dementia and dermatitis.5 Recent research has focused on niacin's effect on preventing and controlling diabetes.5

Vitamin B-5 (Pantothenic Acid): Vitamin B-5 is essential for proper growth, reproduction and normal physiological functions. It is also involved in the metabolism of carbohydrates, proteins and lipids and in the synthesis of lipids, neurotransmitters, steroid hormones and haemoglobin.6 It activates the adrenal glands and increases the production of cortisone and other adrenal hormones necessary for healthy skin and nerves.2 It also aids in vitamin utilisation.1 Some studies show it may aid depression and anxiety.1 The Recommended Daily Allowance has been set at 6mg In pantothenic acid-deficient animals, growth retardation and death were reported.6

Vitamin B-6 (Pyridoxine): This vitamin helps maintain the balance of sodium and potassium, which regulates water-balance. Pyridoxine is also very important for the proper functioning of the nervous system and musculoskeletal systems. It has also been shown to be helpful in the treatment of allergies, arthritis, cancer, cardiovascular disease, and Premenstrual Tension.1 Vitamin B-6, paired with folate and vitamin B-12 help lower plasma homocysteine levels, a risk factor for heart disease.7 No Recommended Daily Allowance has been set for Pyridoxine.

Vitamin B-12 (Cyanocobalamin): A unique vitamin, B-12 is the only vitamin that contains essential mineral elements.2 Cyanocobalamin is necessary to prevent anaemia and is necessary for proper metabolism of nerve tissue, proteins, fats and carbohydrates.2 This vitamin also helps iron to function more effectively, aids with fertility, proper growth and assists in memory and learning.1 Deficiency is characterised by difficulty concentrating, depression and dementia.8 The Recommended Daily Allowance has been set at 1 µg for vitamin B-12.


BACK

Biotin: Biotin aids in cell growth, production of fatty acids, metabolism of proteins and fats as well as the assimilation of other B-complex vitamins. Biotin also is required for healthy hair and skin, promotes healthy sweat glands, nerve tissue and bone marrow.1 It also helps relieve muscle pain.1 The Recommended Daily Allowance has been set.0.15mg for Biotin.

Choline: A water-soluble vitamin that is part of several major phospholipids, choline plays a vital role in the transmission of nerve impulses directed from the brain to the body and vice versa.1,9 It is also essential for proper health of the liver and kidneys.2 It aids in hormone production and cognitive function.1 It is estimated the average diet provides 500-900 mg of choline per day.2

Folic Acid: Necessary for proper brain function, folic acid also performs many vital roles within the body. Folic acid is essential for mental and emotional health, red-blood cell formation and energy production.1 In addition, it aids in liver performance. Studies show that supplementation of 400 mcg of folic acid before and during early pregnancy may prevent neural tube defects and may prevent premature birth. Low intakes are associated with high levels of serum homocysteine levels, a risk factor for heart disease.10 The Recommended Daily Allowance has been set at 200 µg for Folic Acid.2

Inositol: Inositol is vital for hair growth. It also helps reduce cholesterol levels, prevent hardening of the arteries, aids in the formation of lecithin and metabolism of fat and cholesterol.1. It is needed for growth and cell longevity in bone marrow, eye membranes and the intestines.2 It can be helpful in brain cell nutrition, thinning hair and baldness.2 No Recommended Daily Allowance has been set for Inositol.

Para-Aminobenzoic Acid (PABA): One of the basic constituents of folic acid, PABA is an antioxidant that helps protect against sunburn and skin cancer.1 PABA also helps: regulate and improve liver and gall bladder function, prevent gallstones, aids in the maintenance of healthy intestinal flora, which in turn aids in the production of pantothenic acid.1,2 It also acts as a sunscreen and is available in many over-the-counter sunscreen lotions and creams.2 No Recommended Daily Allowance has been set for PABA.

TOP

NITRIC OXIDE

Nitric oxide (NO) is an important signalling molecule that acts in many tissues to regulate a diverse range of physiological processes. It's role was first discovered by several groups who were attempting to identify the agent responsible for promoting blood vessel relaxation and regulating vascular tone. This agent was termed endothelium-derived relaxing factor (EDRF), and was initially assumed to be a protein like most other signalling molecules. The discovery that EDRF was in fact nitric oxide - a small gaseous molecule - has led to an explosion of interest in this field and resulted in many thousands of publications over the last few years. Nitric oxide has now been demonstrated to play a role in a variety of biological processes including neurotransmission, immune defence, the regulation of cell death (apoptosis). Nitric oxide is a fairly short-lived molecule (with a half-life of a few seconds) produced from enzymes known as nitric oxide synthses.

Since it is such a small molecule NO is able to diffuse rapidly across cell membranes and, depending on the conditions, is able to diffuse distances of more than several hundred microns. The biological effects of NO are mediated through the reaction of NO with a number of targets such as haem groups, sulfhydryl groups and iron and zinc clusters. Such a diverse range of potential targets for NO explains the large number of systems that utilise it as a regulatory molecule. As a consequence of this abnormal regulation or control of NO synthesis is capable of affecting a number of important biological processes and has been implicated in a variety of diseases.

BACK

NEPTUNE KRILL OIL

Here are the summaries and excerpts from the studies behind the claims in the article: "The new youth-preserver from under the sea" which appeared in the May 25, 2004 issue of Woman's World Magazine.

Anti-aging ingredient

From Woman's World: "Krill have a unique oil that is rich in Omega-3 fatty acid, which repairs aging cells so well, studies show it's up to 300 times more rejuvenating than vitamins A and E!"

This claim was derived from the ORAC (Oxygen Radical Absorbance Capacity) studies, which measure the antioxidant power of various nutrients. The ORAC Value chart shows that Krill Oil has an ORAC value which is 300 times as high as either vitamin A or vitamin E.

BACK

OMEGA-3

Omega-3 (you may sometimes see it written as n-3 or w-3) is the name given to a family of polyunsaturated fatty acids. The parent omega-3 - alpha-linolenic acid (ALA) - is described as 'essential' as, like vitamins, it must be obtained from diet. It is polyunsaturated and has 18 carbon atoms and 3 double bonds (18:3).

However, from the point of view of human nutrition, the long-chain omega-3 fatty acids eicosapentaenoic acid (20:5)and docosahexaenoic acid (22:6) - EPA and DHA - are considered much more valuable as these are the forms the body requires. In theory, humans are able to synthesise EPA and DHA from dietary ALA, but in practice this process is inefficient. Scientists have therefore concluded that EPA and DHA should be obtained from diet. Oil-rich fish and supplements such as fish oil and cod liver oil, are the richest and most readily available sources. Other sources such as krill and fortified everyday foods like bread and fruit juices are in production in a minor way in various parts of the world.

Omega-3 fatty acids play an important role as structural membrane lipids, particularly in nerve tissue and the retina and are precursors to eicosanoids - highly reactive substances such as prostaglandins and leukotrienes that act locally to influence a wide range of functions in cells and tissues

BACK

MELATONIN

The melatonin pulse regulates many neuroendocrine functions. When the timing or intensity of the melatonin peak is disrupted (as in aging, stress, jet-lag, or artificial jet-lag syndromes), many physiological and mental functions are adversely affected. The ability to think clearly, remember key facts, and make sound decisions can be profoundly hampered by these upsets in the biological clock.

Melatonin has also been shown to improve immunity and extend lifespan in rodents [Regelson & Pierpaoli, 1987; Pierpaoli, et al., 1990]. Dr. Maestroni [1988] gave melatonin to middle-aged mice each evening. The treated mice became more healthy (better posture, increased activity levels, and thicker, more lustrous fur) and lived an average of 20% longer than control mice.

Melatonin secretion naturally drops off with age. This decrease is so reliable that blood melatonin levels have been proposed as a measurement of biological age [Nair, et al., 1986]. This age-related reduction in melatonin levels may partially account for the reason many older people have difficulty sleeping at night, and for why they are so fatigued during the day. We believe they may be suffering from age-induced “jet-lag.” Restoration of normal sleep-wake cycles in many of my [WD] elderly patients with supplemental melatonin before bedtime has dramatically improved their quality of life.

TOP

VITAMIN E

What does it do? Vitamin E is an antioxidant that protects cell membranes and other fat-soluble parts of the body, such as LDL cholesterol (the “bad” cholesterol), from damage. Only when LDL is damaged does cholesterol appear to lead to heart disease, and vitamin E is an important antioxidant protector of LDL.1 Several studies,2 3 including two double-blind trials,4 5 have reported that 400 to 800 IU of natural vitamin E per day reduces the risk of heart attacks. However, other recent double-blind trials have found either limited benefit,6 or no benefit at all from supplementation with synthetic vitamin E.7 One of the negative trials used 400 IU of natural vitamin E8 —a similar amount and form to previous successful trials. In attempting to make sense of these apparently inconsistent findings, the following is clear: less than 400 IU of synthetic vitamin E, even when taken for years, does not protect against heart disease. Whether 400 to 800 IU of natural vitamin E is, or is not, protective remains unclear.

Vitamin E also plays some role in the body’s ability to process glucose. Some, but not all, trials suggest that vitamin E supplementation may eventually prove to be helpful in the prevention and treatment of diabetes.

In the last ten years, the functions of vitamin E in the cell have been further clarified. In addition to its antioxidant functions, vitamin E is now known to act through other mechanisms, including direct effects on inflammation, blood cell regulation, connective tissue growth, and genetic control of cell division.9

Where is it found? Wheat germ oil, nuts and seeds, whole grains, egg yolks, and leafy green vegetables all contain vitamin E. Certain vegetable oils should contain significant amounts of vitamin E. However, many of the vegetable oils sold in supermarkets have had the vitamin E removed in processing. The high amounts found in supplements, often 100 to 800 IU per day, are not obtainable from eating food.

TOP

TRIGLYCERIDES

What are triglycerides? Triglycerides are, for simplification, what we call "fat". When you grab a handful of tummy, love handles or some other fat storage, you are grabbing triglycerides? Triglycerites transport the fat in the blood from one place to another. They are also the storage form of fat.

Tryglicerides are derived primarily from the fats you eat or made by your body from excess calories. A high triglyserides level often accompanies high total cholesterol and LDL cholesterol levels and a low HDL level.

There are various causes of high triglycerides, but the main cause is due to a high fat diet. As such, you can lower your triglyserides thru diet eventhough that sometimes may not be sufficient enough. To find out more on a diet to lower triglycerides, click here.

High triglycerides are a risk factor to be considered because they are consistently associated with high LDL cholesterol (bad) and low HDL (good). The mechanism of this association is not fully understood, but high triglyserides are considered a heart attack risk factor. A goal number for tryglicerides is less than 125 mg/dl (milligrams per deciliter).

If you'd like to learn more information on lowering triglycerides click here. However, if you'd like to straightway get a clinically proven nutritional supplement that lowers triglyserides by at least 20 percent, click here.

If you use any of the methods I recommend in this website for lowering cholesterol, you'll notice that after you get your second blood lipid profile at the end of 4 weeks (after using cholesterol lowering supplements for example), you'll have high triglycerides levels, higher than the first test. Don't worry about it, because it is expected. This higher level of triglycerites is sometimes due to weight loss, which is expected when you start lowering cholesterol levels.

I'd strongly recommend that you subscribe to my e-zine The Truth About Lowering Cholesterol Without Drugs.

In this e-zine, you'll find real facts, backed up by science about lowering cholesterol without drugs.

Since I do want to bring you only the best and not waste your time (as well as mine) with useless information, I do not send out a regular e-zine. Sometimes it may be weekly, sometimes it may be fortnightly, sometimes monthly.

It all depends when and where I find good information, on how to lower cholesterol without drugs, or other relevant information related to cholesterol. To subscribe please fill in your e-mail and name below.

BACK

Oxidative stress

The body constantly reacts with oxygen as part of the energy producing processes of cells. As a consequence of this activity, highly reactive molecules are produced known as free radicals. These interact with other molecules within the cell, which can cause oxidative damage to proteins, membranes and genes. This damage has been implicated in the cause of certain diseases and has an impact on the body's aging process.


BACK

Antioxidants

It's the job of antioxidants to neutralise free radicals and the body produces an armoury of them to defend itself. The metabolic processes that produce antioxidants are controlled and influenced by an individual's genetic make-up and the extra environmental factors (such as diet, smoking and pollution) to which the body is exposed.

Unfortunately, changes in our lifestyles, which include more environmental pollution and less quality in our diets, mean that we are exposed to more free radicals than ever before.

Our internal production of antioxidants is insufficient to neutralise and scavenge all the free radicals but there is an abundant supply of antioxidants in a wide variety of foods.

By increasing our dietary intake of antioxidants, we can help our body to defend itself.

Examples of food-based antioxidants include:

the vitamins (vitamin E, vitamin C, and beta carotene).

the trace elements that are components of antioxidant enzymes (including selenium, copper, zinc, and manganese).

some non-nutrients such as ubiquinone (coenzyme Q) and phenolic compounds (eg phytoestrogens, flavonoids, phenolic acids, butylated hydroxytoluene [BHT], which is used as a food preservative).


BACK

Foods and oxidative stress

Tomatoes

Tomatoes contain a pigment, lycopene, which is responsible for their red colour but is also a powerful antioxidant.

Tomatoes in all their forms are the major source of lycopene and include tomato products like canned tomatoes, tomato soup, tomato juice and even ketchup. Lycopene is also highly concentrated in watermelon.

Citrus fruits

Oranges, grapefruit, lemons and limes possess many natural substances that appear to be important in disease protection, such as carotenoids, flavonoids, terpenes, limonoids and coumarins. Together these phytochemicals act more powerfully than if they were given separately.

It's always better to eat the fruit whole in its natural form, as some of the potency is lost when the juice is extracted.

Tea

Black tea, green tea and oolong teas have antioxidant properties. All three varieties come from the plant called Camellia sinenis.

Common brands of black tea do contain antioxidants, but by far the most potent is green tea (jasmine tea), which contains the antioxidant catechin.

Oolong tea has only 40 per cent as much of the antioxidants found in green tea and black tea has only 10 per cent as much.

When green tea is processed (baked and fermented) to make black tea, some of the catechins are destroyed.

Carrots

Beta-carotene is an orange pigment isolated from carrots 150 years ago. It is found concentrated in deep orange and green vegetables (the green chlorophyll covers up the orange pigment).

Beta-carotene is an antioxidant that has been much discussed in connection with lung cancer rates. The evidence is conflicting but further research is being done to see if it has a protective effect.

Although much of the research that has been done on the effect of diet on cancer has been difficult to conduct and interpret there is now a good body of evidence to indicate the protective effect of fruit and vegetables on many common cancers, including those of colon, breast, and bladder.

What is homocysteine?

Homocysteine is an amino acid that is produced by the body, usually as a byproduct of consuming meat.

Why is it important to monitor homocysteine levels?

Elevated levels of homocysteine (>10 micromoles/liter) in the blood are associated with atherosclerosis (hardening and narrowing of the arteries) as well as an increased risk of heart attacks, strokes, and possibly Alzheimer's disease.

In 1969, Dr. Kilmer S. McCully reported that children born with a genetic disorder called homocystinuria, which causes the homocysteine levels to be very high, sometimes died at a very young age with advanced atherosclerosis in their arteries. However, it was not until the 1990's that the importance of homocysteine in heart disease and stroke was appreciated.

How do elevated levels of homocysteine increase the risk of heart attacks and strokes?

Elevated levels of homocysteine in the blood are believed to cause narrowing and hardening of the arteries. This narrowing leads to diminished blood flow through the affected arteries. Elevated levels of homocysteine in the blood also increase the tendency to excessive blood clotting. Blood clots inside the arteries further diminish the flow of blood. The resultant lack of blood supply to the heart muscles causes heart attacks, and the lack of blood supply to the brain causes strokes.

What causes elevated homocysteine levels?

Homocysteine is chemically transformed into methionine and cysteine with the help of folic acid, vitamin B12, and vitamin B6. Therefore, insufficient amounts of these vitamins in the body can hamper the natural breakdown of homocysteine. This can cause homocysteine to accumulate in the blood. Conversely, a higher folic acid intake and higher levels of body folate are associated with lower blood homocysteine levels.

How can homocysteine levels be lowered?

The consumption of folic acid supplements or cereals that are fortified with folic acid, and to a lesser extent vitamins B6 and B12, can lower blood homocysteine levels.

Does lowering homocysteine levels prevent heart attacks and strokes?

Currently, there is no direct proof that taking folic acid and B vitamins to lower homocysteine levels prevents heart attacks and strokes. However, in a large population study involving women, those who had the highest consumption of folic acid (usually in the form of multivitamins) had fewer heart attacks than those who consumed the least amount of folic acid.

What should I do to prevent heart attacks and strokes?

Losing excess weight, exercising regularly, controlling diabetes and high blood pressure, lowering the bad LDL cholesterol, and stopping cigarette smoking are crucial steps in preventing heart attacks and strokes.

It is recommended that healthy adults eat more fresh fruits and vegetable, eat less saturated fat and cholesterol, and take one multivitamin daily. One multivitamin will supply 400 mcg/day of folic acid in addition to vitamins B6, B12, and other important vitamins.

Who should undergo testing for homocysteine blood levels?

Currently, there are no official recommendations as to who should undergo testing for homocysteine blood levels. There is also no consensus as to the optimal dose of folic acid and other B vitamins for the treatment of elevated blood homocysteine levels. (For example, treatment of patients with high homocysteine levels may require higher doses of folic acid and other B vitamins than the amounts contained in a multivitamin.) Therefore, a decision regarding testing should be individualized after consulting with your doctor.

Some doctors screen for elevated homocysteine levels in patients with early onset of heart attacks, strokes, or other symptoms related to atherosclerosis, especially if these patients do not have typical heart attack risk factors, such as smoking cigarettes, diabetes, or high LDL cholesterol levels.


BACK

PANTOTHENIC ACID

Pantothenic acid (PA), a B-complex vitamin, is essential for humans and animals for growth,reproduction, and normal physiological functions. It is a precursor of the coenzymes, CoA and acyl carrier protein of fatty acid synthase, which are involved in more than 100 different metabolic pathways including energy metabolism of carbohydrates, proteins and lipids, and the synthesis of lipids, neurotransmitters, steroid hormones, porphyrins and hemoglobin.

Deficiencies: Pantothenic acid deficiency has been induced in animals when fed natural feedstuffs containing low levels of pantothenic acid. Deficient animals had growth retardation with reduced food intake, functional impairments in all systems and sudden death. Pantothenic acid deficiency has also been induced in humans by use of a metabolic antagonist, w-methyl pantothenic acid along with a pantothenic acid-deficient diet. Signs and symptoms reported include depression, personality changes, cardiac instability, frequent infection, fatigue, abdominal pains, sleep disturbances and neurological disorders including numbness, paresthesia (abnormal sensation such as "burning feet" syndrome), muscle weakness and cramps. Biochemical changes include increased insulin sensitivity, lowered blood cholesterol, decreased serum potassium, and failure of adrenocorticotropin to induce eosinopenia.

Recommendations: The Estimated Safe and Adequate Daily Dietary Intakes of pantothenic acid are: 2 mg for infants 0-0.5 yr; 3 mg for children 0.5-3 yrs; 3-4 mg for children 4-6 yrs; 4-5 mg for children 7-10 yrs; 4-7 mg for children 11+ yrs and adults. The average American diet provides 2-3 mg pantothenic acid/1000 kcal or 4-6 mg pantothenic acid/2000 kcal, which is within the range of the suggested intake.

Food sources: Pantothenic acid is found in many foodstuffs. Good sources of the vitamin (>1 mg/ serving) include organ meats, lobsters, poultry, soybeans, lentils, split peas, yogurt, eggnog, avocado, mushroom, sweet potato. Pantothenic acid loss during processing is significant, as it is stable in neutral solution but is readily destroyed by heat in either alkali or acid.

Toxicity: In humans, the only reported symptom after intakes of 10 to 20 g calcium pantothenic acid was diarrhea.

Recent research: A pantothenic acid derivative, pantethine (two molecules of pantetheine joined by a disulfide bond), has been reported to have a hypocholesterolemic effect. A metabolic antagonist of pantothenic acid, pantoyl g-amino butyric acid (called pantoyl-GABA, homopantothenate, or hopantothenate), is widely used in Japan as an antidementia drug for treating cognitive impairments in pathological states such as Alzheimer's disease, presumably through increasing cholinergic activity in vivo. Reyes-like syndrome has been reported in patients using pantoyl-GABA, presumably due to pantothenic acid deficiency. Other recent studies have shown that uptake and metabolism of pantothenic acid seem to differ among organs and tissues. Fetal growth retardation and death reported in pantothenic acid deficient animals are due to impaired placental function.

BACK




VITAMIN D

Vitamin D is a fat-soluble vitamin which acts like a hormone, regulating the formation of bone and the absorption of calcium and phosphorus from the intestine. It helps to control the movement of calcium between bone and blood, and vice versa. In infancy and childhood, deficiency of vitamin D causes the deformed bones characteristic of rickets, while in adults a lack of the vitamin causes a softening of the bones known as osteomalacia. Deficiency is seen more often in northern countries, or where tradition dictates that the body is well covered by clothes, such as in parts of the Islamic world. An excess of the vitamin can cause loss of appetite, weight loss, nausea, headache, depression and deposits of calcium in the kidneys.

Vegans and Vitamin D Vegans usually obtain vitamin D from the action of sunlight on the skin or by taking fortified foods such as soya milk, margarine (all of which are fortified by law in the UK), breakfast cereals and vitamin supplements which are made from yeast or other fungi. Fortified vegan products contain D2 (ergocalciferol). Foods with naturally occurring vitamin D are, however, usually animal derived containing the vitamin D3 (cholecalciferol).

The most significant supply of vitamin D (for omnivores as well as vegans) comes from the action of ultra-violet B light on sterols in the skin. Most people, including infants require little or no extra from food when regularly exposed to sunlight when the sun is high in the sky. Bright sunlight is not necessary; even the sky shine on a cloudy summer day will stimulate formation of some D in the skin, while a short summer holiday in the open air will increase blood levels of the vitamin by two or three times the amount.

Northern Latitudes The effective light wavelength - ultra-violet B (UVB, 290-315 nanometers in wavelength) - is not present in winter sunlight between October and March in countries above latitude 52 degrees north, which includes most of Britain. Winter time supplies of vitamin D depend on the previous summers exposure creating adequate stores in the liver, or on dietary sources.

Requirements For Vitamin D It has been found that bone loss in post menopause women occurs mostly in the winter due to falling levels of vitamin D products in the blood. A winter intake from fortified foods or supplements is strongly recommended to promote bone health. Winter intakes of about 15µg (micrograms) per day appear to be appropriate to prevent bone loss.

There is growing evidence that low vitamin D levels contribute to cancer and auto immune disease. If we lived as we evolved - in the open nearer the equator - we would synthesise vitamin D from sunlight equivalent to 100µg or more per day and dietary intake would be irrelevant.

Vegan Sources of Vitamin D Type of Food Quantity of Vitamin D (µg) 100ml Plamil Concentrated sugar free (undiluted) 1.5 100g Vitaquell Extra Margarine 7.5 Multivitamin and mineral supplements typically 5

Conclusions Adult vegans obtain adequate vitamin D if they regularly spend time outdoors in spring, summer and autumn. A dietary intake of the vitamin in the winter can be ensured by taking fortified products or supplements. In northern latitudes vegan women who are breast feeding should ensure their intake during winter by using fortified foods or taking supplements. Parents are advised to include vitamin D fortified foods or supplements if they wean their infants during the winter months, especially if they are dark skinned.

BACK






Vitamin B12 Introduction -- Functions -- Dietary Sources -- Required Intakes

Vitamin B12 is a member of the numerous vitamin B family. It contains cobalt, and is also known as cobalamin.

It is exclusively synthesised by bacteria and is found primarily in meat, eggs and dairy products. There has been considerable research into proposed plant sources of vitamin B12.

Fermented soya products, seaweeds, and algae such as spirulina have all been suggested as containing significant B12.

However, the present consensus is that any B12 present in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources.

Vitamin B12 is necessary for the synthesis of red blood cells, the maintenance of the nervous system, and growth and development in children.

Deficiency can cause anaemia.

Vitamin B12 neuropathy, involving the degeneration of nerve fibres and irreversible neurological damage, can also occur.

Vitamin B12's primary functions are in the formation of red blood cells and the maintenence of a healthy nervous system. B12 is necessary for the rapid synthesis of DNA during cell division.

This is especially important in tissues where cells are dividing rapidly, particularly the bone marrow tissues responsible for red blood cell formation.

If B12 deficiency occurs, DNA production is disrupted and abnormal cells called megaloblasts occur. This results in anaemia. Symptoms include excessive tiredness, breathlessness, listlessness, pallor, and poor resistance to infection.

Other symptoms can include a smooth, sore tongue and menstrual disorders. Anaemia may also be due to folic acid deficiency, folic acid also being necessary for DNA synthesis.

B12 is also important in maintaining the nervous system. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin.

B12 plays a vital role in the metabolism of fatty acids essential for the maintainence of myelin. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage.

When deficiency occurs, it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency.

Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein, known as intrinsic factor.

The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. Certain people are unable to produce intrinsic factor and the subsequent pernicious anaemia is treated with injections of B12.

Vitamin B12 can be stored in small amounts by the body. Total body store is 2-5mg in adults. Around 80% of this is stored in the liver.

Vitamin B12 is excreted in the bile and is effectively reabsorbed. This is known as enterohepatic circulation. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day.

People on diets low in B12, including vegans and some vegetarians, may be obtaining more B12 from reabsorption than from dietary sources. Reabsorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12.

In comparison, if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur.

Dietary Sources:

The only reliable unfortified sources of vitamin B12 are meat, dairy products and eggs. There has been considerable research into possible plant food sources of B12.

Fermented soya products, seaweeds and algae have all been proposed as possible sources of B12. However, analysis of fermented soya products, including tempeh, miso, shoyu and tamari, found no significant B12.

Spirulina, an algae available as a dietary supplement in tablet form, and nori, a seaweed, have both appeared to contain significant amounts of B12 after analysis.

However, it is thought that this is due to the presence of compounds structurally similar to B12, known as B12 analogues.

These cannot be utilised to satisfy dietary needs. Assay methods used to detect B12 are unable to differentiate between B12 and it's analogues, Analysis of possible B12 sources may give false positive results due to the presence of these analogues.

Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease, as the B12 analogues can compete with B12 and inhibit metabolism.

The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12.

Bacteria present in the large intestine are able to synthesise B12. In the past, it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilised by humans.

However, the bacteria produce B12 too far down the intestine for absorption to occur, B12 not being absorbed through the colon lining.

Human faeces can contain significant B12. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilised with human manure.

Faecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs, particularly in areas where hygiene standards may be low.

This may be responsible for the lack of aneamia due to B12 deficiency in vegan communities in developing countries.

Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. ˝ pint of milk (full fat or semi skimmed) contains 1.2 µg. A slice of vegetarian cheddar cheese (40g) contains 0.5 µg. A boiled egg contains 0.7 µg. Fermentation in the manufacture of yoghurt destroys much of the B12 present. Boiling milk can also destroy much of the B12.

Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. A range of B12 fortified foods are available. These include yeast extracts, Vecon vegetable stock, veggieburger mixes, textured vegetable protein, soya milks, vegetable and sunflower margarines, and breakfast cereals.

Required Intakes:

The old Recommended Daily Amounts (RDA's) have now been replaced by the term Reference Nutrient intake (RNI). The RNI is the amount of nutrient which is enough for at least 97% of the population.

Reference Nutrient Intakes for Vitamin B12, µg/day. (1000 µg = 1mg)

BACK






IODINE

Iodine is vital for good thyroid function, which in turn is essential for health.

Iodine deficiency during pregnancy and early infancy can result in cretinism (irreversible mental retardation and severe motor impairments).

In adults low iodine intake (or very high intakes) can cause hypothyroidism. Hypothyroidism can manifest as low energy levels, dry or scaly or yellowish skin, tingling and numbness in extremities, weight gain, forgetfulness, personality changes, depression, anaemia, and prolonged and heavy periods in women.

Goiter, an enlarged thyroid gland visible between the Adam's apple and the collar bone, is often present. Hypothyroidism can also cause carpal tunnel syndrome and Raynaud's phenomenon.

Hypothyroidism can lead to significant increases in cholesterol levels and homocysteine levels is implicated in about 10% of cases of high cholesterol levels. Correcting hypothyroidism can lead to a 30% drop in cholesterol and homocysteine levels.

An iodine intake of less than 20 micro grams (µg) per day is considered severe deficiency, 20 -50 µg/day is considered moderate deficiency and 50-100 µg/day is considered mild deficiency.

Iodine is typically undesirably low (about 50 micrograms/day compared to a recommended level of about 150 micrograms per day) in UK vegan diets unless supplements, iodine rich seaweeds or foods containing such seaweeds (e.g. Vecon) are consumed.

The low iodine levcls in many plant foods reflects the low iodine levels in the UK soil. About half the iodine consumption in the UK comes from dairy products.

In the US iodised salt is widely used and some other foods are fortified with iodine. In Canada all table salt is iodized. The UK has no iodine fortification strategy for plant foods or salt.

Low zinc intakes exacerbate the effect of low iodine intake. Some otherwise healthful foods contain goitrogens - substances which can interfere with iodine uptake or hormone release from the thyroid gland. These foods are generally only a concern if iodine intake is low.

Consumption of brassicas, such as cabbage, Brussels sprouts, broccoli and cauliflower, increase the requirements for iodine, especially if consumed raw.

Soy beans, raw flaxseed, cassava (used in tapioca), sweet potatoes, lima beans, maize and millet also increase the requirements for iodine.

It is important not to over-consume iodine as it has a relatively narrow range of intakes that reliably support good thyroid function (about 100 to 300 micrograms per day). Someone consuming large amounts of iodised salt or seaweeds could readily overdo it.

Excessive iodine has a complex disruptive effect on the thyroid and may cause either hypothyroidism or hyperthyroidism, in susceptible individuals, as well as increasing the risk of thyroid cancer.

Hyperthyroidism may also occur, particularly in elderly people, due to long term slight iodine deficiency as this may result in additional nodules on the thyroid.

Hyperthyroidism may manifest as an enlarged thyroid (goiter), heart rate irregularities, tremor, sweating, palpitations, nervousness and increased activity and eye abnormalities.

Some individuals deliberately take kelp to try to lose weight by over stimulating the thyroid. This is a dangerous practice.

Subclinical hypothyroidism, with raised thyroid stimulating hormone (TSH) levels but mild or absent overt symptoms, has been found to be more common among vegans than the general population.

Most vegans have low iodine intakes but a significant minority consume excessive amounts of iodine from seaweed, particularly kelp. Both low and excessively high iodine intakes in vegans have been linked to elevated TSH levels.

The key to good thyroid function is adequate, but not excessive iodine intake.

Intakes in the range 100-300 micrograms per day are desirable, though intakes up to 500 micrograms per day are probably not harmful.

If taking supplements go for about 100-150 micrograms per day, to give a total intake of 150-200 micrograms per day. The supplements supplied by The Vegan Society contain an average of about 150 micrograms, so four a week provides about the right amount. Most supplements contain higher levels and should be restricted to two a week.

If using seaweeds as an iodine source it is best to use seaweeds that have been found to have a fairly consistent iodine content, such as kelp (kombu) or hijiki.

Consumption of more than 100g/year (by dried weight) of most seaweeds carries a significant risk of thyroid disorder due to iodine intakes in excess of 1000 micrograms per day.

Nori is low in iodine and several sheets a day can be eaten without any concern about excess iodine. Frequent addition of small amounts of powdered or crumbled seaweed to stews or curries while cooking, or to other foods as a condiment, is an excellent way to provide adequate iodine (in the absence of other supplementation) and is a healthful practice for vegans.

100g of dried hijiki or 15g of dried kombu or kelp in a convenient container in the kitchen provides one year's supply for one person.

Most vegans know that B12 deficiency can cause neurological complications and tingling sensations or numbness.

B 12 deficiency is also a common cause of elevated homocysteine levels in vegans. It should be noted that hypothyroidism (myxedema) can also cause nerve damage, tingling sensations and elevated homocysteine and should be considered as an alternative diagnosis for these symptoms.

Advice on how to check for goitre: www.aace.com/pub/tam2003/thyroid/NeckCheck2003BW.pdf

Thyroid function can be readily tested by doctors based on a blood sample and measurement of thyroid related hormone levels.

Information courtesy of Stephen Walsh

BACK