Cruciferous Veggies & Your Health, Part 2

In our previous newsletter we looked at some of the compounds found in cruciferous vegetables and their health benefits. In this edition we will further explore some of the novel phytonutrients present.

Indole-3-Carbinol

Previously we discussed Diindolymethane (DIM) and its ability to detoxify and balance levels of estrogen and its undesirable metabolites. DIM is actually a metabolite of another compound occurring in crucifers: indole-3-carbinol, I3C for short. I3C is the precursor to DIM and has to be converted by stomach acid. It is possible that some of I3C’s benefits derive from the DIM to which it is converted in the body. However, there have been many clinical studies on I3C specifically, with conclusions drawn that its effects seem to parallel DIM’s activity. Like DIM, it favorably balances estrogen metabolites thereby reducing risk of hormone-driven cancers. It has been shown to decrease incidence of not only breast and prostate cancer, but also colon cancer. It acts as an aromatase inhibitor, preventing the conversion of testosterone to estrogen.

Anti-Cancer Studies

I3C appears to have activity against some Human Papilloma Virus (HPV) strains as well as Herpes Simplex Virus (HSV). Indole-3-carbinol induces Phase I and Phase II enzymes in the liver that clear carcinogens. I-3-C has been shown in animal studies to have chemopreventive effects against tumor development in mammary gland, liver, lung, cervix, and gastrointestinal tract tissues. In addition, it has been shown to have these chemopreventive effects in both spontaneous and chemically-induced tumors.

Brain & Cognitive Protection

Cruciferous phytonutrients, with their antioxidant, anti-inflammatory and cytoprotective properties may prevent neurodegenerative diseases. For instance, researchers from “The Archives of Neurology” found that people who ate higher amounts of tomatoes, cruciferous vegetables and dark, leafy greens had lower Alzheimer’s risk. Carotenoid antioxidants such as lutein and zeaxanthin found in crucifers have been shown to cross the blood-brain barrier and accumulate in the brain where they provide protection again cognitive decline. Multiple in vitro and in vivo studies have demonstrated the ability of sulphoraphane to prevent various brain diseases, including stroke, Alzheimer’s disease, Parkinson’s disease, and autism spectrum disorders. Evergreen Nutrition carries Thorne’s Indole-3-Carbinol, which supplies 200 mg per capsule. Solaray’s Breast Gard, mentioned in the previous newsletter as a source of DIM, also provides I3C. A wonderful source of cruciferous phytonutrients plus antioxidant carotenoids lutein and zeaxanthin, Eclectic Institute’s Kale Powder is organic, raw, and a versatile ingredient for inclusion in smoothies or cooking.

Life-Flo Transdermal Hormones Really Get Under Your Skin

Evergreen Nutrition has recently expanded our selection of LIFE-FLO transdermal hormones and we’d like to take a moment to tell you about a few of them. All are formulated based on scientific research (but never tested on animals) and using the highest quality natural ingredients. Free of parabens, TEA, mineral oil, artificial fragrances and colors, these non-greasy creams are formulated for superior absorption. Furthermore, they come in hygienic, airtight, measured-dose pump bottles. Natural progesterone, like PROGESTA-CARE, restores hormonal balance by reducing estrogen dominance. It helps with PMS, hot flashes, vaginal dryness, water retention, low libido, depression, poor memory, mood swings and sleeplessness. This amazing hormone also protects us from osteoporosis, opposes toxic estrogens and helps utilize fat for energy. Progesta-Care is also available with CALMING LAVENDER or COOLING PEPPERMINT essential oils or you may prefer TROPICAL with eight super fruits, CoQ-10 and alpha lipoic acid. We also have two transdermal estrogen products. BI-ESTRO-CARE combines two estrogens (estriol and estradiol) in an 80/20 ratio for optimal balance. It can enhance libido; contribute to strong bones, skin elasticity and memory; and prevent vaginal dryness, hot flashes and insomnia. ESTRIOL-CARE, which contains natural estriol, can slow bone loss, improve bad cholesterol and brain function, relieve hot flashes, heal vaginal atrophy and allay UTIs, as well as increase collagen and elastin thereby improving skin tone. It is best to use estriol with progesterone.

OTHER LIFE-FLO TRANSDERMAL HORMONES:

• 7-Keto DHEA
• Melatonin
• Pregnenolone
• Progesta-Care Mist

WHY CHOOSE TRANSDERMAL DELIVERY?

• Up to 100% bioavailability
• Absorbed within seconds
• Levels remain stable longer
• No “first-pass effect” (harmful metabolites)

We hope you will visit us in August and see the other new Life-Flo products including several excellent skin care items. Thank you for shopping at Evergreen Nutrition. We appreciate your business and are always happy to help you.

From Evergreen’s Archives: July 2011

Make a Wish: WishGarden Herbal Remedies

An exciting new addition to our herbal extract section is Colorado’s WishGarden Herbal Remedies. Many customers have requested these products, and now we are proud to carry six of their best-selling formulas, each available in two sizes. WishGarden Herbal Remedies was started in 1979 by herbalist Catherine Hunziker. In their own words, “Woman-owned and family-run since 1979, WishGarden is one of the original herbal renaissance companies. We maintain a deep respect for community, tradition, and plant power.” Wishgarden is a truly family-run company. Catherine is the creator of the formulas, her son Sam is their CEO, and daughter Anna is in charge of field relations, public outreach, and their Brand Ambassador program. Wishgarden’s blends are small-batch crafted with only the cleanest, most vibrant ingredients. Each formula is carefully created for functional synergy and taste profile. All products are made from start to finish at their Colorado facility by their staff of herbalists. Using only the finest organic and wild-crafted herbs, the company produces whole herb extracts. Wishgarden believes that only whole herb extracts allow you to get the whole array of plant constituents that work synergistically, giving your body a choice of safe and effective constituents to work with. Products are gluten free and non-GMO.

Six Artful & Effective Formulas

Genius Juice is for mental clarity without stimulants. It supports optimal neural messaging, and is an excellent study and creative process aid. It features classics like Gotu Kola and Ginkgo along with Eleuthero and Prickly Ash. Mo’ Betta Belly is helpful for either in-the-moment relief or as a daily tonic to support common digestive complaints such as heartburn, indigestion, bloating, motion sickness and more. Peppermint, Fennel, Catnip and Ginger make up this blend. Sleepy Nights & Fresh Mornings aids sleep without sedation. There is no Valerian or Kava in this blend, but such gentle herbs as Passionflower, Skullcap, and Hops for a deep, restful and easy sleep cycle. In the Deep Stress Adrenal Rescue blend, nourishing nervines buffer and lessen the effects of stress in the moment and over time. Included are Tulsi, Milky Oats, and Motherwort. Kick-Ass Immune Activator is a first-line defense. It boosts natural resistance with immune, respiratory, and lymphatic herbal support. Among this blend are Yerba Santa, Echinacea, and Elderflower. Deep Lung & Bronchial Support supports respiratory strength and endurance. According to the company, it’s great as a lung tonic and rehabilitator for city dwellers breathing dirty air, cigarette smokers or their housemates, medicinal marijuana users, or anyone who wants support for stronger and healthier lungs. Elecampane, Mullein, Yarrow, and Osha are the primary superstars here.

Three Strategies For Use

All products are available in both a 2 oz and a .66 oz size and come with pump tops. Wishgarden has developed use strategies for their products, which follow.

• FASTEST EFFECT: To achieve in-the-moment results, use 6-8 pumps or 3-4 droppers full and repeat every 5 minutes until desired effect is achieved (up to 4 times in a row). Repeat as needed. Think enough volume here to get the job done.
• MOVE-THRU-IT: To support optimum recovery rates, use 6-8 pumps or 3-4 droppers full. Repeat every 1-3 hours for a day or two (with a good night’s sleep). The idea here is persistent frequency. Once you have achieved initial results, you can switch to a more conventional usage pattern such as 3-4 times a day.
• TONIC: For long-term, deeply nutritive support over time, use 6-8 pumps or 3-4 droppers full, 1-3 times a day, typically for a minimum of 3 weeks or up to 2-6 months.

Evergreen Customers’ Favorites: Remedies for the Cold & Flu Season

Last month our newsletter told you about Evergreen Staff Picks for immune support (see Archives). This month we asked you, our customers, for your favorites. Evergreen employees and customers agree that regularly taking PROBIOTICS, FISH OIL and a good MULTIVITAMIN are important to keep the immune system strong. Get plenty of rest, especially during illness, and drink lots of water. “It is most necessary and it goes with everything!” says Kristin. OSCILLOCOCCINUM, Boiron’s homeopathic flu fighter, was the most often named flu buster. Here are some of your comments: “After I take it, my symptoms go away or lessen,” says Natasha. Nicole says it is “easy to take and it works!” From Veena comes this comment, “Very effective in reducing flu-like symptoms at the start of it all! It’s natural, has no side effects. Wonderful!” We agree. Some other remedies that came up on both lists are GOLDENSEAL which Alia thinks is an amazing herb about which she says “I always have success with it,” and WELLNESS FORMULA from Source Naturals because, she says, “I feel the effect quickly and it contains many essential ingredients for immune support.” Eva also likes Wellness Formula: one a day is “a great preventive.” Another popular immune-supporting herb is ECHINACEA which, according to Rhonda, “really clears up bacteria,” and Natural Sources’ liquid NATURAL ELDERBERRY CONCENTRATE which keeps viruses from replicating but Rhonda has a new use for it. She says “this works as a cough syrup and Rachel says it tastes great.” Several of you chose VITAMIN C as a favorite during cold and flu season and Alacer’s EMERGEN-C is very popular because, as Roger says, “It’s easy to use, lots of flavors to choose from.” Judith uses VIRASTOP from Enzymedica to “reverse the virus quickly. Within hours I start to feel better if I take two or three pills three times daily.” Here are some customer favorites that did not make it onto the Evergreen employee short list, but are nevertheless excellent remedies: Umcka COLD CARE (especially the chewables), COLLOIDAL SILVER, TEA TREE ESSENTIAL OIL (try adding some to liquid hand soap) and BEE PROPOLIS. Customers also like ZINC LOZENGES to speed recovery. Zinc is essential for optimal immune function and it inhibits replication of cold, flu and cold sore viruses. Janette uses MacroLife Naturals’ MACRO GREENS to improve her mood and stamina. These alkalizing greens contain immune boosting probiotics. She also likes their MIRACLE REDS because they have “a wide spectrum of immune support with probiotics, medicinal herbs and enzymes.” Try it, it’s easy and tastes really good! Another favorite from Boiron is COLD CALM. It’s the other side of the cold/flu coin: Oscillo is for flu, Cold Calm is for, well, colds. “It helps relieve my colds, stuffy nose, itchy throat, etc.,” says Melanie. Nicole says Chinese formulas like JADE SCREEN “work like dynamite!” Evergreen’s Karen, a licensed acupuncturist and Chinese herbal practitioner, adds that Jade Screen can be used preventively to strengthen the immune system between recurrent upper respiratory illness such as cold and flu. It may be taken for several weeks to several months. Please note: Jade Screen should not be taken when sick — it is for prevention only — and it should not be taken by those with hypertension. By the way, it is also helpful for allergic dermatitis. See the September newsletter for more about Chinese cold and flu remedies.

From Evergreen’s Archive: October 2009

Nopal Cactus

Prickly pear cactus, also known as opuntia, and nopal (in its native Mexico), is an edible cactus with a long history of culinary and folk-medicine use. The plant is found in Mexico, Arizona, and other parts of the American Southwest. It yields a fruit (known as a a fig, or tuna), high in minerals such as calcium, magnesium, and potassium. The fruit is also high in mucilaginous fiber, carotenoid antioxidants, and linoleic acid. In Mexico, the fruit has been used historically for treating skin wounds, digestive troubles, and urinary tract infections. It possesses anti-inflammatory properties, anti-viral compounds, and as has been shown in recent scientific studies, effective blood-sugar balancing and cholesterol-lowering abilities.

Blood Sugar Balance

Nopal has been extensively studied in Mexico with regard to its blood-sugar balancing properties. Mexican researchers found that people with non-insulin-dependent diabetes given broiled nopal stems experienced a large drop in blood sugar levels. In traditional Mexican medicine, nopal is used for treating type-2 diabetes. Elsewhere, studies have shown that the fiber and pectin in the plant appear to lower blood sugar by decreasing the absorption of sugar in the stomach and intestines. The plant improves insulin sensitivity and also protects the liver from oxidation. Its regulation of blood sugar comes with no side effects, and certainly no liver damage, which is the main side effect of most pharmaceutical drugs for blood sugar.

Cholesterol

As well as naturally regulating healthy blood sugar levels, nopal extract has positive effects upon cholesterol levels. Studies have shown that 250 mg extract daily will lower LDL and total cholesterol levels. HDL and triglycerides were not affected in studies.

Hangover & More

Another interesting benefit of nopal, clinically studied, is its reduction in the unpleasant effects of hangover. In a manufacturer-sponsored, double-blind, placebo-controlled, crossover trial, 64 healthy young adults received either prickly pear cactus extract 1,600 IU or placebo 5 hours before consumption of up to 1.75 g of alcohol per kg body weight in a party-like atmosphere. Prickly pear cactus extract did not reduce overall hangover symptoms, but it did reduce the risk for severe hangover by 50%. The groups receiving the extract reported nausea, anorexia, and dry mouth less frequently, but symptoms of headache, soreness, weakness, shakiness, diarrhea, and dizziness were similar to the placebo group. As part of this study, pre- and post-drinking levels of C-reactive protein (CRP), a marker of inflammation, were taken. The placebo group’s CRP levels were raised 50% by alcohol, while the nopal extract group’s levels were reduced to levels seen before alcohol (drinking). This shows that not only do hangover effects have something to do with inflammation, but that nopal acts as a potent anti-inflammatory. Prickly pear cactus is increasingly turning up in skin care as well. It contains antioxidants which fight free radical damage that contributes to wrinkles, sagging, and uneven skin tone. It also has anti-inflammatory properties. Nopal is also rich with carotenoids, essential fatty acids, vitamins, minerals and other phytonutrients. Whatever you choose to call it, it’s a desirable ingredient in skin care products and Mychelle features it in several products. Evergreen Nutrition carries nopal singly and also in several blood sugar support blends (prickly pear, opuntia). It also pops up in some protein powders and superfood/greens blends. This southwestern favorite’s valuable medicinal and cosmetic properties will no doubt become better known as time passes.

Blue Light Safety: Prospek Glasses & More

In a recent newsletter we discussed EMFs and their harmful effects. We learned that electronic devices emit these electromagnetic frequencies. With some electronic devices, unfortunately, there is another harmful effect. Devices with screens, such as computer monitors, smartphones and tablets all emit high-intensity blue light, which comes with a host of potential health-harming issues.

What is Blue Light?

If you recall your elementary school science classes, you remember that light is a spectrum of different frequencies (colors). ROYGBIV stands for the visible color spectrum and the last three here are blue, indigo and violet. These are the highest frequency/intensity colors, and everyone has heard of ultraviolet (UV) rays from the sun and their harmful effects from overexposure. Blue light comes from the sun also and some exposure is beneficial to humans. According to Suzanne Cavanagh, a lighting specialist in Eugene, Oregon, sunlight rich in blue light (480 nm) is especially good for helping to maintain our circadian rhythm. The best time to catch these rays is from 10 AM to 2 PM. However, overexposure can create problems. Screens of electronic devices also emit this high-intensity blue light, and in this age of nearly-constant exposure to our smartphone or computer, we are susceptible to the damage it causes. Two recent studies have shown that the average adult in the US spends more than nine hours a day looking at digital media.   There are three problems caused by the blue light emitted from these devices: digital eye strain, difficulty sleeping and the risk of macular degeneration.

• • The eye strain (called computer vision syndrome previously) can manifest as eye pain and dry eye, headaches, and blurred vision.

 

• • Increased screen time into the evening with its attendant exposure to blue light disrupts the body’s circadian rhythm and thus our internal sleep-wake cycle.

 

• Macular degeneration – permanent damage to the photoreceptors in the retina. They are not replaceable and vision loss and even blindness may result.

Prospek Glasses Can Help

  Fortunately there is helpful technology recently developed to protect our eyes from harmful blue light. Glasses with lenses which filter the emitted blue light from devices can be worn. Evergreen Nutrition is now carrying the Prospek Blue Light Glasses from Spektrum. The glasses use a patented lens coating with eight layers of protection to block blue light. There are glasses for adults and children, as well as clip-ons for use over prescription eyeglasses, and magnifying lenses for those who use “cheaters.” Spektrum offers two levels of protection: Prospek-50 blocks 50% of blue light and is designed for moderate computer users, allowing you to work all day without feeling the effects of exposure. Prospek-99 blocks 99% of blue light and is perfect for heavy computer users, night use, or those with extreme sensitivity. There is a wide range of styles available.

Additional Macula Support

In a previous newsletter we discussed nutritional and lifestyle support for macular degeneration. Since that was published there have been several new products added to our shelves which offer powerful protection to the eye from harmful blue light. Eugene’s own Quantum Health has their Digital Blue. Digital Blue was formulated by one of the world’s leading experts in eye health nutrition. This formula fortifies your eyes with the nutrients they need to help filter blue light and to optimize normal visual performance, including healthy visual processing speed, contrast sensitivity, and glare tolerance. It includes lutein, zeaxanthin, curcumin, and also omega-3 which supports retinal integrity and normal macular function. Additional support comes from the antioxidants Vitamin E and zinc. Jarrow offers MaculaPF™ (Protective Factors) Blue Light Protection, a synergistic combination of three key carotenoids to protect the eyes’ maculae against oxidative stress, blue light from all types of screens, LED lighting, and sunlight. Also new from Jarrow is Lutein + For Kids. This liquid supplies carotenoids lutein and zeaxanthin for eye protection and, according to research, may also play an important role in the neural development of infants and children. With the myriad assaults on our precious eyes these days, why not give them a little TLC and protect them with internal and/or external support so that they can continue to help you see clearly now.

Celiac & Gluten Intolerance, Part Two

People with Celiac Disease/Gluten Sensitivity (CD/GS) have unique nutritional needs. Initially many people suffer from malabsorption and dysbiosis due to damage to the small intestine where most nutrient absorption occurs. The resulting nutritional deficiencies can cause additional health problems thereby complicating diagnosis and treatment. Eliminating gluten is the first step toward achieving wellness since healing will not occur otherwise. As healing progresses and nutritional status improves, our healing capacity increases. However, the gluten-free (GF) diet can be bereft of nutrients. GF foods are “specialty” foods and therefore not fortified like their conventional counterparts. They may be high in refined flours, fat and calories while low in fiber, B vitamins, Vitamin D and minerals. On the bright side, fresh fruits and veggies are gluten-free and there are many nutritious GF grains. The key is to choose whole grains which are rich in minerals, B vitamins, healthy fats and fiber. Quinoa (pronounced KEEN-wah) contains all eight essential amino acids so it is an excellent source of protein. Choose brown or wild rice over white rice. Try amaranth, millet, teff and, of course, corn. Buckwheat (not related to wheat) has a low glycemic index making it a good choice for diabetics. Most of these can be purchased as whole grain and flour. If you are looking for something quick but nutritious, try VEGA whole-food products. Formulated by an Ironman Triathlete to meet his personal needs, they are vegan, high in fiber, essential fatty acids and protein and come in several flavors. Each batch is third-party ELISA tested and certified to be gluten-free below 20 ppm. Nutrient rich MACROGREENS, MIRACLE REDS and GREEN VIBRANCE are organic super foods with probiotics and enzymes. Although they contain wheat and barley grasses they, too, are third-party certified to be gluten-free. (Gluten is found only in the seed; these grasses are harvested before seeds form.) All of the above come in powders and bars. And they taste good! Take a high-potency multivitamin/mineral combination to help fill the void caused by impaired absorption and to support healing. Evergreen Nutrition sells many lines of gluten-free supplements, including our own EVERGREEN brand. For increased absorption, use whole-food supplements or those in sublingual, liquid or powdered form. Take them with a meal, preferably in divided doses throughout the day, and avoid time-release products. We have several choices including adult chewables. In addition to a good multi, it may be necessary to increase your intake of some individual nutrients. CD/GS people are often deficient in B vitamins, especially B-6, B-12 and folic acid. B-complex vitamins are an important part of virtually all body structures and functions — they act as coenzymes in energy production, they are part of DNA/RNA synthesis and they are important for liver function. If we don’t get enough Bs our cardiovascular and immune systems suffer, we can’t make red blood cells and may become anemic. The B-complex nutrients are vital for digestion, helping to produce hydrochloric acid and absorb fats, proteins and other nutrients. Since the Bs work together, a B complex should be taken, even if supplementing with individual B vitamins. For enhanced absorption of B-6, B-12 and folic acid use the active forms: pyridoxal-5-phosphate (P-5-P), methylcobalamin and folinic acid respectively. Sublingual lozenges and sprays are also available. Because of decreased absorption of fats, essential fatty acids and fat-soluble Vitamins A,D,E and K may need to be taken in higher doses. CD/GS is an inflammatory condition. Fatty acids from fish, flax, borage and evening primrose are anti-inflammatory, which facilitates healing and supports the immune system. New Chapter’s SEA BUCKTHORN FORCE is rich in omega-7 which promotes regeneration of the mucous membranes of the digestive and urogential tracts and has been used with success to treat ulcers. Minerals must also be taken in balanced amounts. CALCIUM, MAGNESIUM, IRON, SELENIUM and ZINC often need to be supplemented at higher levels for those with CD/GS. Choose more bioavailable forms like amino-acid chelate, citrate, aspartate, malate or gluconate. Selenomethionine is a good source of selenium and for an excellent iron supplement try liquid FLORADIX iron and herbs (yeast- and gluten-free). Take calcium, magnesium and Vitamin D together for better absorption. Zinc lozenges are also available. A free-form AMINO ACID COMPLEX may be useful for those suffering from malabsorption since it directly enters the bloodstream without digestion. L-GLUTAMINE is an important amino acid that helps maintain a healthy digestive tract by nourishing the villi thereby increasing absorption. It is very healing to the mucous membranes. Glutamine is part of DNA/RNA synthesis, maintains pH balance, builds muscle and supports cerebral function. Illness and stress deplete it. It is available as powder or capsules. Take individual aminos on an empty stomach. Other important supplements include FIBER, for repair and detoxification of the digestive tract, and PROBIOTICS, beneficial bacteria that are vital for digestion and immune function and are anti-inflammatory. Enzymes come in two categories: digestive and therapeutic (proteolyitc). DIGESTIVE ENZYMES break down food into simple nutrients which can be absorbed. In cases of malabsorption, it is very important to have that support. PROTEOLYTIC ENZYMES help decrease inflammation which is vital for healing. Celiacs are often deficient in CARNITINE; and men and vegetarians require more. Two soothing, healing herbs are ALOE VERA and SLIPPERY ELM (Thayer’s lozenges are GF). You may not need all of these additional nutrients and, depending upon your state of health, certain supplements may be contraindicated. The best course of action is to consult a qualified health professional to have your personal needs assessed. What’s best for everyone with Celiac Disease/Gluten Sensitivity is constant, strict avoidance of gluten. That’s the only way to heal and be healthy. At Evergreen Nutrition we are ready to help you achieve that goal. Be diligent, be patient, be well!

From Evergreen’s Archives: February 2009

Vitamin D Emerging Information

Vitamin D is one of the most researched nutrients in recent years, with new information appearing constantly. This newsletter will explore some of the new research arriving. The importance of Vitamin D for human health cannot be overstated. In addition to its role in facilitating calcium absorption, it is involved in mood, modulates cell growth, and influences activity on over 200 genes, many of them associated with susceptibility to disease states such as multiple sclerosis and colorectal cancer. The main and best source of Vitamin D comes from exposure of the skin to sunlight. Dietary sources are not plentiful in contrast to other vitamins, however. Oily fish, dairy products, and eggs are good sources of Vitamin D3. Plant sources are scarce, with mushrooms and sunflower seeds containing relatively good amounts of Vitamin D2.

Cognitive Function/Dementia Risk

Vitamin D has been the subject of numerous large studies on cognitive function, particularly in the elderly. One study involved 400 participants with a mean age of 76 who were either cognitively normal, had mild cognitive impairment, or had dementia. Participants’ serum Vitamin D was measured at the study’s beginning, and deficiency or insufficiency was prevalent among 61% of them. Over five years of follow-up, Vitamin D deficient individuals experienced cognitive declines that were two-to-three times faster than those with adequate serum Vitamin D levels. Another study from the University of Exeter Medical School, published in the medical journal Neurology, found that out of 1,658 adults studied, age 65 and over, moderately deficient individuals had a 53% increased risk of developing dementia of any kind, while severely deficient participants’ risk jumped to 125%. The study cautioned that their results do not demonstrate that low Vitamin D levels cause dementia. It remains to establish whether taking Vitamin D supplements can delay or even prevent the onset of Alzheimer’s disease and dementia. It is safe to extrapolate, however, that Vitamin D deficiency is associated with an increased risk of dementia and Alzheimer’s in older people.

Exercise Performance

A study from the Society of Endocrinology in Edinburgh suggests that taking Vitamin D supplements may improve exercise performance and lower risk of heart disease. Previous studies suggest that Vitamin D can block the action of an enzyme needed for formation of “the stress hormone” cortisol. High cortisol levels constrict blood vessels and may raise blood pressure. As Vitamin D may reduce circulating levels of cortisol, it could theoretically improve exercise performance and lower cardiovascular risk factors. Thirteen healthy adults were supplemented with Vitamin D or a placebo for two weeks. The supplemented adults had lower blood pressure compared to the placebo group, as well as having lower levels of cortisol in their urine. A fitness test found that the group taking Vitamin D could cycle 6.5 km in 20 minutes, compared to just 5 km at the start of the experiment. Despite cycling 30% further in the same time, the group taking Vitamin D supplements also showed lower signs of physical exertion.

Post-Menopausal Benefits

Vitamin D deficiency is a common problem in post-menopausal women, leading to muscle weakness and thus a greater tendency for falling. A very interesting study out of Brazil showed that Vitamin D supplementation significantly increased muscle strength and reduced loss of muscle mass in post-menopausal women. At the University of Sao Paulo Medical School, a nine-month, double-blind, placebo-controlled trial showed that women receiving supplements demonstrated a 25% increase in muscle strength, while those receiving placebo lost an average of 6.8% of muscle mass. Women in the placebo group were also nearly two times as likely to fall. The lead author of the study concluded that the supplementation of Vitamin D alone provided significant protection against sarcopenia, which is a degenerative loss of skeletal muscle.

Maca: Superfood Superstar, Part I

South America’s maca, a hardy cruciferous root vegetable indigenous to the Peruvian high-altitude plateau, is gaining worldwide popularity due to its amazing bounty of nutritional and medicinal benefits. Native Peruvians have used this plant for thousands of years as a staple food crop and for its positive effects on male and female fertility and libido, energy and stamina, menopausal complaints, and stress. What is Maca? Related to mustard, this root vegetable grows in one of the harshest farmland climates in the world where virtually no other crop may flourish. The mineral-rich volcanic soil yields a nutrient-dense plant full of essential amino acids, vitamins, fatty acids, fiber, starch and a wide array of trace and macrominerals. In addition it contains nearly 60 different phytonutrients, including glucosinolates, the cancer-fighting compounds for which cruciferous vegetables are famous. Sterols are also present which have the ability to lower cholesterol levels. Superfood Maca’s effects on stress, libido and fertility, and hormone balance are the most well-known properties and we will explore each of these areas. Firstly, however, we will look at it strictly as a nutrient-dense food. Maca’s mineral content is exceptional, with potassium being most abundant. Potassium is involved in fluid balance in the body as well as regulating heartbeat and helping to calm nerves. Magnesium, sodium, calcium, iron, manganese, copper, zinc, silica and iodine are also present. This rich mineral content helps build and maintain bone density, and may help in preventing and even reversing osteoporosis. Maca is quite high in essential fatty acids, such as linoleic acid. Its Vitamin E content is high and it contains Vitamin C and several B vitamins. Maca is high in fiber, and is easy to digest. Beneficial Effects The medicinal, or pharmacologic, properties of maca are diverse, yet interestingly arise from one main effect or pathway. Maca does not contain hormones, is not a phyto-estrogen, nor does it increase hormones per se. It exerts a balancing effect upon the hypothalamus, which is the master controller in the body’s endocrine system, responsible along with the pituitary gland for production and release of hormones. The phytochemicals in maca modulate, strengthen and nourish the Hypothalamus/Pituitary Axis (HPA) allowing smooth running, or homeostasis, of the entire endocrine system. This includes the adrenal glands, thyroid, pancreas, ovaries, and testes. With the master gland in proper form, all of the other endocrine glands become balanced, thus regulating hormone production in the necessary proportion. Adrenal Support Maca has joined the ranks of herbs classified as adaptogens. These are plants that help increase the body’s resistance to disease and also bring the body back into a state of homeostasis by nourishing and strengthening depleted areas. When the body is under constant stress, physical or emotional, the adrenal glands become depleted, throwing off the delicate balance of hormones such as cortisol and epinephrine. By virtue of maca’s effects upon the HPA, the adrenal glands are restored to optimal functioning. The stress hormone cortisol is lowered, thereby normalizing serotonin levels as well. An improvement is seen in many areas including sleep, feelings of well-being, immune function, libido, memory, and energy.

Vitamin C Whole-Food vs. Ascorbic Acid

Many people in the 21st century may be surprised to learn that the discovery and investigation of the properties of vitamins is so recent. It was only in 1933 that ascorbic acid, dubbed vitamin C, was identified by Hungarian physiologist and Nobel Laureate Albert Szent Gyorgi. It was named “a-scorbic acid” since it prevented scorbutus (scurvy). Found in plants, famously fruits and vegetables, but also in many herbs and spices, this compound has far more roles in the body than simply immune health or warding off the truly terrible condition it was named after. Vitamin C supports energy production and use in the mitochondria of the cells, is a powerful antioxidant neutralizing the tissue-damaging effects of free radicals, is vital for the synthesis of collagen which supports all connective tissue in the body including internal organs and blood vessels, and of course supports immune function by stimulating white blood cell and interferon production. Good sources include citrus fruits, berries, melons, leafy green vegetables such as spinach and collard greens, and cruciferous vegetables such as cauliflower and broccoli. Herbs with a high content include parsley, cilantro, and fresh thyme. Cooking may degrade or destroy this water-soluble vitamin, although freezing does not. Since it is water-soluble and is continually excreted rather than stored in the body, daily intake is essential for health.

Bioflavonoid Co-Factors

Szent Gyorgi’s work isolated ascorbic acid from several sources initially, including animal adrenal glands and, finally aiding his identification of the compound, paprika (dried red pepper powder). It was later that he also identified substances he termed vitamin P, now known simply as bioflavonoids. Szent Gyorgi isolated these compounds from lemon peel, and realized that they were an integral part of the manner in which vitamin C exerted its benefits. They enhance the function of vitamin C, improving absorption and also protecting it from oxidation. They themselves have antioxidant and anti-inflammatory activity, protecting the heart, blood vessels, connective tissue, and immune system. In nature, plants containing vitamin C always contain also bioflavonoid compounds. The father of vitamin C speculated that natural vitamin C from whole food sources was many times more effective than isolated and synthetic ascorbic acid. The reason for this is the presence of the co-factors, namely the bioflavonoids. Rutin, hesperidin, quercetin, naringen, ellagic acid, anthocyanins, and more are present in the peels, skins, seeds and other portions of foods we consume every day, imparting their own myriad benefits and assisting the vitamin C content.

Whole Food Supplements

Vitamin C as a supplement is usually a highly processed, purified, crystalline substance derived from dextrose (a sugar). While this ascorbic acid definitely has benefits to the body, there is no question that a whole-food-sourced supplement has far greater benefits and absorption. There are many different kinds of whole food vitamin C available, ranging from powders of C-rich superfruits such as camu-camu or acerola cherry to blends of these fruits in a capsule to food-grown vitamin C, which begins as ascorbic acid but is “grown into” a nutritional yeast matrix and becomes a C-rich food. All of these products confer the benefits of bioflavonoid co-factors, and some of the superfuit powders, while quantifying the amount of vitamin C present, also contain naturally occurring additional nutrients. Camu-camu, for instance, is one of the richest sources of vitamin C on earth, and a powder of this yields several B vitamins as well as amino acids and, of course, the bioflavonoids. Evergreen carries a good selection of these whole food vitamin C products including powders, tablets, capsules, and a new product from myKind/Garden of Life, Vitamin C Organic Spray, a tasty spray made from 100% organic whole foods such as amla berry, strawberry, and blackberry. Each five-spray serving provides 60 mg vitamin C. Available in two flavors, orange-tangerine and cherry-tangerine, this handy travel size bottle is a new favorite at the store, and for a limited time while supplies last, any purchase of a myKind product comes with a free bottle!