Healthy Lifestyle Supplements — Articles from experts

Article 1

by Sean Connolly on February 16, 2011

Why take a Multi-Vitamin/Mineral?

By Dr. Alan Logan, ND.

Many Canadians have been recently been asking an important question: “Is it worthwhile to take a multi-vitamin/mineral on a regular basis?” The answer, according to the most recent research, is a resounding “YES!”.

Previously nutrition experts only recommended a multi for certain groups such as the elderly or sick. This has changed in recent years, largely as a result of the growing body of research indicating that taking a multi may be protective against a variety of chronic illnesses.

In the summer of 2002, Harvard Medical School scientists, Dr's Kathleen Fairfield and Robert Fletcher, reviewed the data and concluded that all North Americans should be taking a multi as a preventative measure. They published their findings and the recommendation to take a multi in the prestigious Journal of the American Medical Association. This report is on the heels of an editorial in the New England Journal of Medicine that also suggests the relative low cost of regular multi consumption is a valuable preventative health measure.

Those who discard the multi advice often point to the availability of the required vitamins and minerals in a diet containing a large variety of foods, particularly fruits and vegetables. This is fundamentally true, but ignores the reality that more than two thirds of North Americans do not consume the recommended daily intake of fruits and vegetables. In addition, it does not address the recent research indicating a declining nutrient content of produce in both Canada and the United States.

However, one must remember that a dietary supplement is just that; a supplement to a healthy diet, not a substitute. Multis should be considered a nutritional insurance policy. Take, for example, the research that shows many Canadians are deficient in Vitamin D during the winter months or the research showing that the intake of certain nutrients can vary significantly by season (Vitamins C, E, Beta Carotene). Taking a multi ensures that a minimum of essential nutrients is met, even in the face of the modern lifestyle, seasonality and the environment. Dr Walter Willet, the Chair of Harvard’s nutrition department, suggests that a daily multi be included in the famous Food Guide Pyramid, in particular to ensure adequate intake of folic acid, as well as Vitamins B6, B12, D and E. Vitamins and minerals are critical for the proper functioning of the immune system, antioxidant status, enzymatic reactions, growth and development, cardiovascular and bone health, so this advice makes very good sense.

When looking for a good quality multi, avoid those with sugars, starches and food dyes. Surprisingly, quite a few contain these ingredients. Don’t buy into the hype surrounding so-called ‘natural’ vitamins. With the exception of Vitamin E (look for d-alpha-tocopherol, the natural E), synthetic vitamins are structurally similar, inexpensive and do the job as readily as ‘natural’, food source vitamins.

Minerals are a different story because absorption is quite dependent on the form of mineral. In general, consumers should look for Calcium citrate and Magnesium citrate as highly absorbable and readily used forms of these two minerals. But for microminerals (Zinc, Manganese, Selenium, Chromium, Iodine, Molybdenum) exciting new highly absorbable forms are now available in Canada (labelled as Bioactive™). Here inorganic minerals are grown into protein and converted into a highly bioavailable organic form.

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Article 2

by Sean Connolly on February 16, 2011

Colouring for Healthy Kids

We’ve all heard it. “An apple a day keeps the doctor away.” It’s good advice. Apples and other fruits and vegetables are an excellent source of vitamins, fibre and antioxidant nutrients that help prevent illness and repair damage caused by free radicals. Unfortunately, it seems that many of our children haven’t been getting enough of these vital foods.

Statistics show that only 7% of children eat the recommended minimum three servings of vegetables and two servings of fruit every day. In fact, half of all children don’t eat even one piece of fruit in a day. When fried potatoes are excluded from the tally, 30% of children don’t manage to eat a single vegetable either. And the consequences are alarming: more and more children are suffering with allergies and asthma, attention deficit disorder - even cancer and adult onset diabetes! Nearly one out of every five children is considered clinically obese, and this number has more than doubled since 1981.

The problem is that the staples of the North American diet - white sugar, white bread, white pasta - contain few of the nutrients that fuel growing bodies. Colourful fruits and vegetables, on the other hand, contain vitamins A and C as well as magnesium, potassium and zinc that are essential for bone development and growth. Plant foods are also a valuable source of compounds called “phytonutrients”

Scientists have only uncovered the tip of the iceberg when it comes to the benefits of these nutrients. Researchers have isolated the water-soluble flavonoids that colour fruits with vibrant reds, purples, blues and greens, and the fat-soluble carotenoids that provide plant foods and flowers with yellow, red and orange pigments. Along with providing colour, research is uncovering some remarkable health-giving properties of these phytonutrients.

Several flavonoids have proven to halt the growth of cancer cells, prevent antioxidant damage to the skin caused by sun exposure, and prevent free radical damage to lipids (fats), which is a first step in the development of hardening of the arteries. Look for flavonoids in beautifully coloured fruits and berries. Beta-carotene, a carotenoid found in carrots and sweet potato, is beneficial for eye health. Spinach and corn provide zeaxanthin, an important carotenoid. The red pigment in tomatoes, lycopene, may reduce the risk of cancer in the pancreas, cervix and prostate.

When it comes to your children’s health, skip the white foods and instead offer a multi-coloured menu to be sure that they are getting all of the nutrients that their growing bodies need. Keep easy-to-eat baby carrots, berries and fruits readily accessible. Teach your kids to aim for the equivalent of three servings of vegetables and two servings of fruit each day, and encourage them to mix their colours. Have them start the day right by stirring a whole food supplement into a glass of juice or a smoothie for a delicious and nutritious morning treat. When choosing a supplement, look for one that combines all of the colours of nature. The result will be beautiful - and healthy.

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Article 3

by Derick Dafard on January 31, 2011

Fantastic Fibre and the Low Carb Diet

With the recent low-carb/no-carb diets getting so much press lately, it is time to look at the benefits of fibre and the importance of this type of "good" carbohydrate for any diet. Remember – fibre is a good carb that does not contribute to your "net carb" load - it is low glycemic with many health benefits.

Very simply, fibre is what is left over after your body has taken nutrients from your food. As the indigestible portion of plant cells, fibre serves as a “broom” that sweeps your intestinal walls clean.

There are two types of fibre:

Soluble fibre dissolves in fluids to form a gel that binds with the fat and cholesterol in bile, and helps to remove them from your body.
Apples, oats, strawberry, prunes and pears are excellent sources of soluble fibre.
Insoluble fibre, on the other hand, doesn't break down in digestive juices, but instead acts like a sponge that absorbs water so bowel contents can pass quickly through the body
You will get insoluble fibre from celery, green leafy vegetables and whole grains.

High fibre foods are processed more slowly in your body, leading to improved nutrient absorption, and preventing a rapid spike in blood sugar levels. Studies show that fibre may also lower cholesterol and prevent duodenal ulcers, colorectal cancer, heart disease and obesity. In fact, high fibre foods are essential for weight loss or maintenance programs as they tend to be lower in calories while at the same time promoting a feeling of fullness that discourages overeating. Fibre is also associated with enhanced insulin sensitivity and improved glucose metabolism, and is essential for preventing and managing diabetes. As well, research links a high fibre diet with reduced risk of hormonal based cancers because fibre removes toxic hormonal substances from the intestinal tract.

With the low-carb mentality limiting the consumption of important high fibre foods throughout the continent, it's not surprising that the average fibre intake in North America has dropped 33% over the last century, and that most adults miss the minimum daily requirements for fibre by about 7-25g per day (recommended intake is between 25-35 g/day for adults). Signs of inadequate dietary fibre include digestive upsets, constipation or diarrhea, and diverticulitis. If you aren't answering nature"s call at least twice per day, you likely are not taking in enough fibre with your meals.

Fortunately, there is a lot you can do to improve the fibre content of your diet. First of all, dispel yourself of the notion that all carbs are bad. True, the refined carbs in sugar and processed foods like bread and pasta are not worth their trouble. But the low glycemic (sugar) foods like apples, peaches, oranges, legumes, and most vegetables will contribute to your fibre load while helping you with your weight maintenance goals without a surge in blood sugar.

If you are having trouble getting enough fibre into your meals, opt for a supplemental fibre product from your health products store. Compare products on the shelves and choose one that shows a high dietary fibre content on the Nutrition Facts panel so you know what you are getting. Be sure to drink at least eight glasses of water every day, particularly as you start to increase the fibre content of your diet. As with all health changes, you'll want to work gradually; adding too much fibre too soon could lead to bloating and painful cramps. And to help things move along, be sure to include some exercise every day.

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