This condition is most prevalent among teenagers, and the hormonal changes that take place at this age are certainly at the root of many skin problems. These changes cause the sebaceous glands to produce too much sebum and keratin, which blocks up the skin pores and makes them more likely to get infected. A diet high in saturated fat or fried food also makes pores more likely to get blocked. Vitamin A deficiency produces skin congestion through over-¬keratinisation of skin cells. Vitamin A and zinc deficiency leads to lowered ability to fight infection, as does lack of beneficial bacteria (through over-use of antibiotics). Optimum nutrition helps by balancing hormones as well as reducing the risk of infection. The most important nutrients are vitamins A, B complex (especially B6), C and E, zinc, niacin for skin flushing, and vitamin E for wound healing. Good diet and cleanliness are essential. Be careful of supplements with added iodine, which can make acne worse.
Diet advice
Follow an optimum diet and drink plenty of water. Sulphur-rich foods such as eggs, onions and garlic are also helpful. Avoid sugar, cigarettes, fried and high-fat foods. Eat plenty of fresh fruit and vegetables (high water content foods).
Supplements
• 2 x Multivitamin and multimineral
• 2 x Antioxidant complex
• 2 × Vitamin C 1,000mg
• 1 x Niacin (B3) 100mg for thirty days (for flushing and cleansing the skin)
• Providing zinc 15mg
• Providing vitamin E 400mg (helps heal the skin)
Use topical vitamin A cream (see http://www.environ.co.za)
Particularly prevalent among histadelic (high-histamine) people (see page 000), alcoholism may in part be a way of coping with the excess energy that such individuals produce. B vitamins, especially B1, B2, B3 and B6, are destroyed by alcohol, which primarily affects the liver and nervous system. Vitamins A and C help protect the liver. Glutamine heals the gut and reduces cravings. A very alkaline diet reduces the craving for alcohol. Tyrosine and adaptogens help to prevent emotional and physicals lows after stopping. Emotional problems almost always underlie alcoholism, and these, as well as the addiction – which usually also exists for sugar, must be solved.
Diet advice
Follow the recommended diet and eat plenty of whole grains, beans and lentils. Drink plenty of water. Often, sugar addiction is substituted for alcohol, which is just another form of sugar, so sugar and stimulants are also best avoided. Eat frequent meals containing some protein foods such as nuts, seeds, fish, chicken, eggs or milk produce.
Supplements
• 3 x Multivitamin and multimineral
• 2 x Antioxidant complex
• 3 × Vitamin C 1,000mg
• Adaptogen herbs, plus tyrosine
• Bone mineral complex (providing 500mg calcium and 300mg magnesium)
• Glutamine powder, 5g twice a day in water on an empty stomach
‘Allergy’ is a word that often invokes connotations beyond its original meaning. An allergy is an intolerance to a particular substance. We have an intolerance to coffee, for example, if large amounts produce symptoms. Some people have more pronounced symptoms, even to simple foods like wheat or milk. Since an allergy is like an addiction, it is often the foods that one is most ‘addicted’ to that are suspect. If you feel that you might have allergies but do not know what they are, it is best to see a nutrition consultant or an allergy specialist who can test you and solve any underlying digestive imbalances that provoke allergies. Optimum nutrition will greatly reduce or clear up allergic reactions in most cases. Vitamin C, calcium and magnesium help to reduce the severity of allergic reactions. L-glutamine heals the gut and supports the immune system, reducing allergic potential.
Diet advice
Follow a general healthy diet. Avoid suspect foods, dairy products and grains (the most common allergens), especially wheat. After two months you may be able to reintroduce suspect foods every fourth day without having a reaction. Eventually you may be able to tolerate your allergens in small amounts on a daily basis.
Supplements
• 2 x Multivitamin and multimineral
• 2 x Antioxidant complex
• 4 × Vitamin C 1,000mg
• Calcium/magnesium complex (providing 500mg and 300mg respectively)
• L-glutamine powder, 3g a day
Like many degenerative diseases, Alzheimer’s stems primarily from not looking after your diet and lifestyle. The actual damage in the brain is caused by inflammation linked to too many oxidants, blood sugar problems, raised cortisol, high homocysteine and exposure to toxic metals. These include aluminium, copper and mercury. Trace amounts of mercury can cause the type of damage to nerves that is characteristic of Alzheimer’s. If you are experiencing significant decline in mental function, and have a mouth full of amalgam fillings, I’d recommend you seriously consider having them replaced. One of the best predictors of dementia and Alzheimer’s risk is your blood level of homocysteine. If it’s high, supplementing large amounts of B6 (100mg), B12 (100mcg) and folic acid (800mcg) helps lower it.
Diet advice
Eat plenty of fresh fruit and vegetables (aim for a mix of all colours, combining blueberries, beetroot, carrots, yellow peppers and green vegetables), seeds and fish such as mackerel, salmon or tuna, rich in Omega 3 and vitamin E. Eat wholefoods, and avoid refined foods and sugar, smoking, alcohol and fried foods.
Supplements
• 2 x Multivitamin and mineral
• 3 x Antioxidant complex
• 4 × Vitamin C 1,000mg
• 3 x Brain food formula
• 3 x Omega 3 fish oils
• Homocysteine-lowering formula, if your homocysteine score is high
• 1 tablespoon of lecithin granules a day
Anaemia can be caused by iron, B12 or folic acid deficiency. A blood test can determine if you have such deficiencies. Iron is needed in the body to make haemoglobin – a key part of blood responsible for the delivery of oxygen and other nutrients to your tissues, brain, muscles and organs. If you’re low in iron you can’t make enough red blood cells, hence your pale appearance, and with fewer red blood cells, your brain and body don’t get the levels of oxygen and other nutrients they need. If you’re low in folic acid or B12 the haemoglobin is misshapen and doesn’t work properly. The result? Tiredness.
Two simple tests of your iron status involve your eyelids and fingernails. Look in the area under your lower eyelids – it should be a rich pink/red colour, not pale; press on the end of your fingernail, turning the bed white – it should come back to red quickly when you release it, not stay pale.
Diet advice
Red meat is well known as a good source of iron, but can also be rich in saturated fat. Sources that do not have a high fat content include eggs, spinach and other greens, beans, lentils, prunes, dried apricots, molasses and pumpkin seeds so eat plenty of these, as well as green vegetables and beans, which are rich in folate. Only foods of animal origin contain vitamin B12.
Supplements
• 2 x Multivitamin and mineral
• 1 x Amino acid chelated iron 10mg
• 2 × Vitamin C 1,000mg
Atherosclerosis is a narrowing of the arteries due to fatty deposits. When the condition becomes more pronounced, blood pressure begins to increase. If a pronounced block occurs in the arteries that supply the heart with oxygen, then angina, experienced as chest pain on exertion, may result. Optimum nutrition is the primary method for preventing both of these conditions. Antioxidant nutrients help prevent the cellular damage that may underlie these problems. Vitamin C and lysine help to reverse atherosclerosis. Vitamin B3 (niacin) raises HDL, the cholesterol remover. Fish oils, rich in EPA and DHA, thin the blood and reduce cholesterol.
Diet advice
Follow the dietary advice in this book strictly, avoiding sugar, salt, foods high in saturated fat, coffee and excess alcohol. Ensure there are sufficient essential fats in the diet by eating seeds. Take plenty of exercise within your capacity.
Supplements
• 2 x Multivitamin and multimineral (with at least 300mg magnesium)
• 2 × Antioxidant complex
• 4 × Vitamin C 1,000mg
• 2 × Lysine 1,000mg
• ‘No-flush’ niacin 500mg
• 3 x Omega 3-rich fish oils (providing EPA 1,200mg)
• Homocysteine-lowering formula, if your homocysteine score is high
• Providing vitamin E 400mg
There are two major forms of arthritis and many different causes for both. Osteoarthritis, more common in the elderly, describes a condition in which the cartilage in the joints wears away, inducing pain and stiffness mainly in weight-bearing joints. Rheumatoid arthritis affects the whole body, not just certain joints. Antioxidant nutrients, essential fats and herbs such as boswellia, curcumin and certain hop extracts reduce inflammation. B vitamins and vitamin C support the endocrine system, which controls calcium balance. Vitamin D, calcium, magnesium and boron support bone health. Glucosamine and MSM help to build healthy joints.
Diet advice
Follow the perfect diet in this book and be sure to avoid adrenal stimulants such as tea, coffee, sugar and refined carbohydrates. Drink plenty of water and herb teas. Check for allergies, and have a hair-mineral analysis done to check your mineral levels.
Supplements
• 2 x Multivitamin and multimineral
• 2 x Antioxidant complex
• 2 × Vitamin C 1,000mg
• 2 x Essential Omega 3 and 6
• Joint support complex
• Bone mineral complex
This inflammatory condition affects the lungs and respiration and is characterised by difficulty in breathing and frequent coughing. Often attacks are brought on by underlying allergies, stressful events or changes in environmental conditions like the weather. Vitamin A helps protect the lining of the lungs, while vitamin C helps to deal with environmental toxins. Antioxidant nutrients and essential fats are anti-inflammatory.
Diet advice
Follow the perfect diet in this book, ensuring an adequate intake of essential oils, and see a nutrition consultant if you suspect you have allergies.
Supplements
• 2 x Multivitamin and multimineral
• 2 x Antioxidant complex
• 2 × Vitamin C 1,000mg
• 2 x Essential Omega 3 and 6 oil capsules
What it does: Essential for energy production, brain function and digestion. Helps the body make use of protein.
Deficiency Signs: Tender muscles, eye pains, irritability, poor concentration, prickly legs, poor memory, stomach pains, constipation, tingling hands, rapid heartbeat.
Best food sources: Watercress, squash, courgette, lamb, asparagus, mushrooms, peas, lettuce, peppers, cauliflower, cabbage, tomatoes, Brussels sprouts, beans.
Optimum daily amount: 35mg a day (5mg from a good diet; 30mg from a supplement).
What it does: Needed for making use of protein. Helps the blood carry oxygen, hence essential for energy. Needed to make new cells. Essential for nerves.
Deficiency Signs: Poor hair condition, eczema or dermatitis, mouth over-sensitive to heat or cold, irritability, anxiety or tension, lack of energy, constipation, tender or sore muscles, pale skin.
Best food sources: Oysters, sardines, tuna, lamb, eggs, shrimp, cottage cheese, milk, turkey, chicken, cheese.
Optimum daily amount: 25mcg a day (10mcg from a good diet; 15mcg from a supplement).
What it does: Helps turn fats, sugars and protein into energy. Needed to repair and maintain healthy skin, inside and out. Helps to regulate body acidity. Important for hair, nails and eyes.
Deficiency Signs: Burning or gritty eyes, sensitivity to bright lights, sore tongue, cataracts, dull or oily hair, eczema or dermatitis, split nails, cracked lips.
Best food sources: Mushrooms, watercress, cabbage, asparagus, broccoli, pumpkin, beansprouts, mackerel, milk, bamboo shoots, tomatoes, wheatgerm.
Optimum daily amount: 35mg a day (5mg from a good diet; 30mg from a supplement).
What it does: Essential for energy production, brain function and the skin. Helps balance blood sugar and lower cholesterol levels. Also involved in inflammation and digestion.
Deficiency Signs: Lack of energy, diarrhoea, insomnia, headaches or migraines, poor memory, anxiety or tension, depression, irritability, bleeding or tender gums. acne, eczema/dermatitis.
Best food sources: Mushrooms, tuna, chicken, salmon, asparagus, cabbage, lamb, mackerel, turkey, tomatoes, courgettes, squash, cauliflower, wholewheat.
Optimum daily amount: 85mg a day (50mg from a good diet; 35mg from a supplement).
B5 (pantothenic acid)
What it does Involved in energy production, controls fat metabolism. Essential for brain and nerves. Helps make anti-stress hormones. Maintains healthy skin and hair.
Deficiency signs Muscle tremors or cramps, apathy, poor concentration, burning feet or tender heels, nausea or vomiting, lack of energy, exhaustion after light exercise, anxiety or tension, teeth grinding.
Best food sources Mushrooms, watercress, broccoli, alfalfa sprouts, peas, lentils, tomatoes, cabbage, celery, strawberries, eggs, squash, avocados, wholewheat.
Optimum daily amount: 100mg a day (20mg from a good diet; 80mg from a supplement).
What it does: Essential for protein digestion and utilisation, brain function and hormone production. Helps balance sex hormones, hence use in PMS and the menopause. Natural anti-depressant and diuretic. Helps control allergic reactions.
Deficiency Signs: Infrequent dream recall, water retention, tingling hands, depression or nervousness, irritability, muscle tremors or cramps, lack of energy, flaky skin.
Best food sources: Watercress, cauliflower, cabbage, peppers, bananas, squash, broccoli, asparagus, lentils, red kidney beans, Brussels sprouts, onions, seeds and nuts.
Optimum daily amount: 75mg a day (5mg from a good diet; 70mg from a supplement).
What it does: Particularly important in childhood. Helps your body use essential fats, assisting in promoting healthy skin, hair and nerves.
Deficiency Signs: Dry skin, poor hair condition, prematurely greying hair, tender or sore muscles, poor appetite or nausea, eczema or dermatitis.
Best food sources: Cauliflower, lettuce, peas, tomatoes, oysters, grapefruit, watermelon, sweetcorn, cabbage, almonds, cherries, herrings, milk, eggs.
Optimum daily amount: 225mcg a day (120mcg from a good diet; 105mcg from a supplement).
Most breast cancers are hormonally related, linked to oestrogen dominance and progesterone deficiency. Stress, excessive use of stimulants and exposure to pesticides all disrupt hormone balance. Some forms of breast cancer, however, are linked more to carcinogens. Antioxidant nutrients have been shown to decrease risk and increase survival. Use of natural progesterone has been shown to reverse the proliferation of tumour cells. See your doctor or a nutrition consultant to get your hormone levels tested and consider natural progesterone cream (sec Useful Addresses, page 000).
Diet advice
Follow the diet in this book, with an emphasis on foods high in antioxidants, avoiding milk and meat, beef in particular, due to their IGF hormone content and eating organic as much as possible. Have plenty of phytoestrogen-rich foods – beans, lentils, seeds and nuts, and lots of fresh organic fruit and vegetables. Keep saturated fat very low and ensure you have adequate essential fats from seeds and their cold-pressed oils.
Supplements
• 2 x Multivitamin and multimineral
• 2 × Antioxidant complex
• 2 × Vitamin C 1,000mg
• 2 x Essential omega 3 and 6 oil capsules
In this condition the tissues of the lung get inflamed. Optimum nutrition can help prevent it by strengthening the immune system and helping to maintain healthy lung tissue. Vitamins A, B complex, C and E, and the minerals selenium and zinc, all strengthen the immune system. Vitamins A and C protect lung tissue.
Diet advice
Follow the diet in this book and do not smoke. You may also find some relief from following a diet low in mucus-forming foods, such as milk and milk products. Keep saturated fat very low and ensure you have adequate essential fats from seeds and their cold-pressed oils.
Supplements
• 2 x Multivitamin and multimineral
• 2 x Antioxidant complex
• 2 × Vitamin C 1,000mg
• 2 x Essential Omega 3 and 6 oil capsules
• Providing vitamin E 400mg
All these conditions require skin to heal, which depends on a good supply of
vitamins A, C and E, zinc and bioflavonoids. These reduce bruising, speed up healing and minimise scar tissue. Vitamin E oil can be rubbed around, but not on, cuts and burns by piercing a vitamin E capsule. Also useful are creams rich in vitamin A, C or E in a form that can penetrate the skin, such as retinyl, ascorbyl or locopheryl palmitate.
Diet advice
Follow the diet recommended in this book. Drink plenty of water. Ensure you have adequate essential fats from seeds and their cold-pressed oils.
Supplements
• 2 x Multivitamin and multimineral with 2,270mcg of both vitamin
A and betacarotene
• 2 x Antioxidant complex
• 2 × Vitamin C complex 1,000mg with at least l50mg of bioflavonoids
• 2 x Essential Omega 3 and 6 oil capsules
• Providing vitamin E 400mg
• Providing zinc 15mg
What it does: Promotes a healthy heart, clots blood, promotes healthy nerves, contracts muscles, improves skin, bone and teeth health, relieves aching muscles and bones, maintains the correct acid-alkaline balance, reduces menstrual cramps and tremors.
Deficiency Signs: Muscle cramps or tremors, insomnia or nervousness, joint pain or arthritis, tooth decay, high blood pressure.
Best food sources: Cheese, almonds, brewer’s yeast, parsley, corn tortillas, globe artichokes, prunes, pumpkin seeds, cooked dried beans, cabbage, winter wheat.
Optimum daily amount: 1000mg a day (800mg from a good diet; 200mg from a supplement).
There are many different kinds of cancer, with different causes. Most cancers are associated with exposure or ingestion of cancer-causing agents, coupled with immune insufficiency. Often there is an association with free-radical damage of cells, which then become cancerous. Depending on the type of cancer, the first step is to eliminate cancer-stimulating agents such as ¬smoking, a high-fat diet, HRT, excessive exposure to sunlight or pesticides, a high-meat diet, alcohol and so on. The next step is to build up the strength of the immune system with diet and supplements and to increase your intake of antioxidant nutrients.
Diet advice
Stick strictly to the diet advice in this book. Increase the amount of high-antioxidant foods you eat (see page 000). Cut out red meat and alcohol, and reduce all sources of saturated fat. A vegan-type diet is best. Also, drink plenty of water and herb tea, especially cat’s claw, which is a potent immune-booster.
Supplements
• 2 x Multivitamin and multimineral
• 2 × Antioxidant complex
• 4 × Vitamin C 1,000mg (up to 10g a day)
• 2 x Essential Omega 3 and 6 oil capsules
• Providing vitamin A 3,000mcg a day
• Providing vitamin E 400mg a day
• Providing selenium 200mcg a day
The overgrowth of Candida albicans, a yeast-like fungus, can occur anywhere in the body, most commonly in the digestive tract or vagina, and causes thrush or yeast infection. Mild overgrowth can be eliminated by a four-point plan: anti-fungal agents such as caprylic acid and grapefruit seed extract; supplementation of beneficial bacteria; an immune-boosting diet and supplements; and an ‘anti-candida’ diet (see below). It is usually best to work with a nutrition consultant, who can confirm the extent of the infection with proper tests.
Diet advice
Avoid all sources of sugar and especially fast-releasing sugars (including fruit for the first month). Also stay away from yeast-containing foods, mushrooms and fermented foods such as alcohol and vinegar. Wheat is often best reduced since it irritates the gut. This means living off vegetables, grains, beans, lentils, nuts and seeds. It is worth getting a good anti-candida recipe book!
Supplements
• 2 x Multivitamin and multimineral
• 2 x Antioxidant complex
• 2 × Vitamin C 1,000mg
• Caprylic acid 700mg twice a day
• Grapefruit seed extract 15 drops twice a day
• A probiotic supplement such as Lactobacillus acidophilus and Bifidobacteria (take sepa¬rately from caprylic acid and grapefruit seed extract, perhaps before bed)
What it does: Helps balance blood sugar, normalise hunger and reduce cravings, improves lifespan, helps protect cells, essential for heart function.
Deficiency Signs: Excessive or cold sweats, dizziness or irritability after six hours without food, need for frequent meals, cold hands, need for excessive sleep or drowsiness during the day, excessive thirst, addicted to sweet foods.
Best food sources: Brewer’s yeast, wholemeal bread, rye bread, oysters, potatoes, wheatgerm, green peppers, eggs, chicken, apples, butter, parsnips, cornmeal, lamb, cheese.
Optimum daily amount: 125mcg a day (75mcg from a good diet; 50mcg from a supplement).
There are many causes of chronic fatigue, the most common of which is sub¬-optimum nutrition. Nutrients needed in energy production include vitamins C and B complex, iron and magnesium. However, more pronounced symptoms, sometimes called ME, can include extreme tiredness on exertion. These can result from the body’s ability to detoxify being overloaded. Any generation of energy (exercise) or digestion (eating) produces toxins for the body to deal with. If symptoms occur after eating or exercise, see a nutrition consultant who can test your liver detoxification potential.
Diet advice
Eat little and often, choosing from slow-releasing carbohydrates and snacking on fruit. Avoid sugar and stimulants such as tea, coffee, chocolate and alcohol. In general, follow the dietary recommendations in this book.
Supplements
• 2 x Multivitamin and multimineral
• 3 × Vitamin C 1,000mg
• 2 x Antioxidant complex
Exposure to viruses is unavoidable, unless you live like a hermit. However, whether you succumb to a virus depends on the strength of your immune system at the time of infection. Studies have repeatedly shown that taking a daily supplement of 1 gram of vitamin C or more reduces the incidence, severity and duration of colds. However, optimum nutrition, together with immune-boosting nutrients during cold epidemics, can produce even better results.
Diet advice
Avoid all dairy products, eggs and excessive meat or soya consumption, since these foods are mucus forming. This is a great time to give your body a high-energy pure food diet packed with fresh fruit and vegetables and their juices. Drink cat’s claw tea three times a day to boost the immune system.
Supplements
• 2 x Multivitamin and multimineral
• 2 x Antioxidant complex
• 2 × Vitamin C 1,000mg (4g every four hours only when infected)
• EIderberry extract (1 dessertspoon four times a day only when infected). Echinacea drops (10 drops, two or three times a day)
In this condition part of the large intestine is inflamed. It is often stress ¬induced; however, it can also be due to poor diet, poor elimination, an allergy or sub-optimum nutrition. Since there is inflammation, the first step is to reduce any aggravating foods including alcohol, coffee and wheat. These can be replaced by foods and drinks that pass easily through the digestive tract, such as steamed vegetables, rice, fish and fruit, plus digestive enzyme supplements. Essential fats rich in GLA are powerful anti-inflammatory agents. Antioxidants also help to reduce inflammation.
Diet advice
While the diet recommended in this book is a good one, the high fibre content can act as an irritant in this condition. So a diet of lightly steamed vegetables, fish and cooked grains is often preferable, with easy-to-digest fruit as snacks. Avoid all digestive irritants, which can include any food you are allergic to, wheat, alcohol, coffee and spices.
Supplements
• 2 x Multivitamin and multimineral
• 2 x Antioxidant complex
• 2 x Essential Omega 3 and 6 oil capsules
• Vitamin C 500mg (up to 2,000mg as ascorbate, because ascorbic acid can irritate an already inflamed bowel)
• Digestive enzyme formula with each main meal
Contrary to popular belief, we should empty our bowels not once but two or three times a day. A healthy stool should break up easily and be no strain to pass. By these criteria, a large majority of people suffer from constipation. A high-fibre diet will help, as will a reduction in meat and milk products. Exercise is crucial, as it strengthens the abdominal muscles. Vitamins B1 and E help, while vitamin C may loosen the bowels. A non-irritant laxative, fructo-oligosaccharides powder, helps relieve severe constipation.
Diet advice
Follow the diet advice in this book, in particular eating high-fibre foods. Drink at least a litre (13/4 pints) of water a day, preferably between meals. Reduce your consumption of meat and milk products. Include oats and prunes in your diet, as well as linseeds, which can be ground and sprinkled on food.
Supplements
• 2 x Multivitamin and multimineral
• 3 × Vitamin C 1,000mg
• Digestive enzymes/probiotics with each meal
Crohn’s disease is an inflammatory bowel disorder that responds very well to nutritional therapy. A few factors should be considered. Sensitivity to certain foods, most commonly gluten (the protein found in wheat, oats, rye and barley) and milk can aggravate Crohn’s, so avoiding them can help. The amount of good bacteria in the gut is likely to be low, so restore the balance with a probiotic supplement such as acidophilus. Taking some Omega 3-rich fish or flax oil, which contain Omega 3 fats, helps calm the inflammation. Certain herbs such as slippery elm or marshmallow are very soothing to the gut lining, while others such as boswellia and curcumin can reduce inflammation. The amino acid glutamine, 5 to 10 grams taken as a powder in water last thing at night, also helps to repair the gut.
Most people with Crohn’s are allergic to certain foods, most commonly gluten, and also have raised homocysteine levels. It is well worth working with a nutritional therapist, who can test for these factors and help you find your perfect diet and supplement programme.
You can’t avoid fibre completely and wouldn’t want to. Fibre is a natural constituent of a healthy diet high in fruit, vegetables, lentils, beans and wholegrains and by eating such a diet you have less risk of bowel cancer, diabetes or diverticular disease, and are unlikely to suffer from constipation. However, be really careful with insoluble fibre found in bran and wholegrains. It’s harsh on the bowel and doesn’t suit a sensitive or inflamed digestive system. There are, however, many different kinds of fibre. Soluble fibres, found in oats, lentils, beans, fruit, vegetables and flax seeds or linseeds (which you should continue to eat plenty of) are a whole other story. Soluble fibre-rich foods contain many other nutrients as well, so are an important part of any healthy diet, including the diets of Crohn’s sufferers.
Diet advice
Avoid coffee, alcohol and sugar, drink 1.5 litres of water daily and eat fresh wholefoods that are naturally high in soluble fibre, such as lentils, beans, ground seeds, fruit and lightly cooked vegetables. Have ground flax seeds or soaked flax seeds.
Supplements
• 2 x Multivitamin and mineral
• 1 x Vitamin C 1,000mg (less if irritating)
• 3 x Omega 3-rich fish oils (providing EPA 1200mg)
• L-glutamine powder, 5g, twice a day
This is an inflammation and infection of the bladder, which causes frequent and painful urination. Vitamins C and A protect you from such infections, and vitamin C can be particularly helpful at clearing it up. So too can grapefruit seed extract. The following recommendations only apply to clear up a bout of cystitis and should not be followed on a regular basis.
Diet advice
Follow the diet in this book. Avoid all sugar. Drink 2 litres (31/2 pints) of water a day.
Supplements
• Multivitamin and multimineral
• Calcium ascorbate powder 10 grams in water/juice a day until clear
• 2 × Vitamin A 2,270mcg
• Grapefruit seed extract 10 drop three times a day
There are many nutritionally related causes of depression, the most common being sub-optimum nutrition resulting in poor mental and physical energy. Disturbed blood sugar balance can result in periods of depression. Lack of Omega 3 fats can make you depressed. If you are low in serotonin you may benefit from 5-HTP. People who produce excessive amounts of histamine are also prone to it. Adrenal exhaustion usually brought on by stress and overuse of stimulants can have this effect. Allergies too can bring on depression. A nutrition consultant can help identify any factor that can be corrected by nutrition.
Diet advice
Cut out or avoid sugar and refined foods. Cut down on stimulants – tea, coffee, chocolate, cola drinks, cigarettes and alcohol. Follow the diet in this book. Experiment for two weeks without wheat or dairy products.
Supplements
• 2 x Multivitamin and mineral
• 2 x Vitamin C 1,000mg
• 2 x 5-HTP 100mg
• 3 x Omega 3-rich fish oils (providing EPA 1200mg)
This condition literally means ‘skin inflammation’, and is similar to eczema. Usually the term ‘dermatitis’ is used when the primary cause appears to be a contact allergy. Go through all possibilities such as metals in jewellery and watches, perfumes, cosmetics, detergents, soaps and shampoos. Where there is a contact allergy there is often a food allergy too: common culprits are dairy products and wheat. Sometimes a combination of eating an allergy¬-provoking food and contact with an external allergen is needed in order for symptoms to develop. Another frequently encountered factor is a lack of essential fatty acids from seeds and their oils, which in the body turn into anti-inflammatory prostaglandins. Their formation is also blocked by too much saturated fat or fried food, or a lack of certain key vitamins and minerals. The skin is also a route that the body can use to get rid of toxins. A certain kind of dermatitis, called acrodermatitis, responds exceptionally well to zinc supplementation and is primarily caused by zinc deficiency.
Diet advice
Generally a vegan-type diet, low in saturated fat but with enough essential fats from seeds, is best. If you suspect an allergy to dairy products or wheat, test for this by avoiding these foods.
Supplements
• 2 x Multivitamin and multimineral (with magnesium 300mg and zinc 15mg)
• 2 × Vitamin C 1,000mg
• 2 x Antioxidant complex
• 2 x Essential Omega 3 and 6 oil capsules
• Providing vitamin E 400mg
Both child-onset diabetes and adult-onset diabetes are conditions caused by too high blood sugar. Child-onset diabetes is thought to develop through a cross-reaction between a protein in milk and beef and a protein in the pancreas. This can occur if genetically susceptible infants are fed dairy products or beef in their first few months, before their digestive tract and immune system are fully matured. Adult-onset diabetes is usually a consequence of poor eating habits (too much sugar and stimulants), often preceded by hypoglycaemia or low blood sugar. Ensuring that adrenal hormones, insulin and glucose tolerance factor are properly produced by the liver is fundamental in dealing with all forms of glucose intolerance and diabetes. Particularly important are vitamins C, B3, B5 and B6, zinc and chromium. It is best to discuss any proposed changes in your diet with your doctor.
Diet advice
The key to a diabetic diet is to keep your blood sugar level even. This is achieved best by eating little and often, choosing foods that contain slow-¬releasing carbohydrates plus some protein. This means eating some nuts with fruit, ‘seed’ vegetables like corn, peas, green beans or whole grain, beans or lentils, which contain both slow-releasing carbohydrate and protein. Avoid all sugar and forms of concentrated sweetness, such as concentrated fruit juice, and even excesses of faster-releasing fruit such as dates and bananas, or of dried fruit. Also avoid too many adrenal stimulants such as tea, coffee, alcohol, cigarettes and salt.
Supplements
• 2 x Multivitamin and multimineral
• 2 × Vitamin C 1,000mg
• Chromium 200mcg
• Providing zinc 15mg
This is a condition of the small and large intestine, in which pockets in the intestinal wall become distended and are then more likely to get infected and inflamed. The condition, probably the result of not enough fibre and exercise, is rarely seen in primitive cultures. A general vitamin programme is recommended to support the muscle tone surrounding the intestines and to maintain a strong infection-fighting system. Increased soluble fibre and regular exercise such as swimming are the key treatments.
Diet advice
Follow the recommended diet in this book, with particular reference to the high-fibre foods (see Part 9). However, if the inflammation is severe it is best to eat lightly steamed vegetables, oats (which contain soluble fibre) and ground seeds or nuts, and to stay away from added ‘hard’ fibres like wheat bran. It is best to soak grain like oats so as to maximise their water content; these foods provide fibre without irritating the inflamed area. Also have a cold-pressed oil blend rich in Omega 3 and Omega 6 fatty acids, as these help to calm down inflammation.
Supplements
• 2 x Multivitamin and multimineral
• Providing vitamin E 400mg
• Providing vitamin C 1,000mg
Infections of this kind are most frequently the result of an underlying allergy. An allergic reaction induces inflammation that blocks the thin tube that runs from the sinuses to the ears. Once this swells and blocks, the inner ear chamber becomes a favourite site for infection. Treatment with antibiotics quadruples the risk of another infection. This may be because antibiotics irritate the gut wall, making it more leaky, which exacerbates underlying allergies.
Diet advice
Follow the diet recommended in this book. Eat and drink plenty of fruit, vegetables and their juices. Drink plenty of water, herb teas and three cups of cat’s claw tea a day. Stay away from mucus-forming foods – dairy produce, meat and eggs. Dairy allergy is the single most common cause of ear infections.
Supplements
• 2 x Multivitamin and multimineral
• 2 x Antioxidant complex
• 3 × Vitamin C 1,000mg
• Echinacea 10 drops twice a day
• Aloe vera a measure a day as instructed on the bottle (get the best, since the concentration of active ingredient varies a lot)
• Grapefruit seed extract 10 drops twice a day
Scale these amounts down, according to weight, for children. Give a child weighing 60lb (half an average adult), for instance, 5 drops of both echinacea and grapefruit seed extract, 500mg of vitamin C three times a day (1,500mg in total) and a children’s multivitamin and multimineral and antioxidant complex.
In this unpleasant condition the skin becomes scaly and itchy; it can crack and be very sore. Dermatitis is very similar in nature and probably also in cause. The possibility of allergy must be strongly considered. Although the mechanism is unknown, optimum nutrition does usually help this condition. Vitamins A and C strengthen the skin, while vitamin E and zinc improve healing. When there is no open wound, vitamin E oil can help to heal the skin. Essential fats also help to reduce inflammation.
Diet advice
Generally a vegan-type diet, low in saturated fat and with sufficient essential fats from seeds, is best. If you suspect an allergy to dairy produce or wheat, test for it by avoiding these foods.
Supplements
• 2 x Multivitamin and multimineral (with magnesium 300mg and zinc 15mg)
• 2 × Vitamin C 1,000mg
• 2 x Antioxidant complex
• 2 x Essential Omega 3 and 6 oil capsules
• Vitamin E 400mg
Fibromyalgia is a chronic condition accompanied by many symptoms, including widespread pain and fatigue. Research indicates that the painful muscles characteristic of fibromyalgia are due to reductions in energy production and in the ability of muscles to relax. Supplementing magnesium malate has been shown to reduce pain after as little as forty-eight hours. Also supplement other key vitamins and minerals in a good multivitamin, plus 600mg of magnesium malate. Finally, reduce your stress levels, learn how to relax and increase exercise slowly.
Diet advice
Eat a healthy diet with plenty of magnesium-rich foods such as green vegetables, nuts and seeds.
Supplements
• 2 x Multivitamin and mineral
• 2 x Vitamin C 1,000mg
• 2 x Essential Omega 3 and 6 oil capsules
• Magnesium malate 600mg
What it does: Critical during pregnancy for development of a baby’s brain and nerves. Also essential for brain and nerve function. Needed for utilising protein and red blood cell formation.
Deficiency Signs: Anaemia, eczema, cracked lips, prematurely greying hair, anxiety or tension, poor memory, lack of energy, poor appetite, stomach pains, depression.
Best food sources: Wheatgerm, spinach, peanuts, sprouts, asparagus, sesame seeds, hazelnuts, broccoli, cashew nuts, cauliflower, walnuts, avocados.
Optimum daily amount: 800mcg a day (400mcg from a good diet; 400mcg from a supplement).
These are accumulations of calcium or cholesterol in the duct running from the liver to the gall bladder, which stores bile used for digesting fats. If this duct is blocked, fats cannot be properly absorbed and jaundice occurs. It is not excesses of calcium or cholesterol in the diet that are to blame, but rather how these substances are dealt with in the body. Often, gallstone victims have inherited very narrow bile ducts, increasing their risk of this condition. Lecithin helps to emulsify cholesterol, and optimum nutrition in general should help prevent such abnormalities occurring. Digestive enzyme supplements contain lipase to help digest fat.
Diet advice
Follow the diet recommended in this book, avoiding saturated fat and keeping your essential fat intake regular, perhaps with seeds for breakfast and a dessertspoon of cold-pressed oil rich in Omega 3 and Omega 6 at lunch and dinner. Avoid meals containing large amounts of fat.
Supplements
• 2 x Multivitamin and multimineral
• 2 x Antioxidant complex
• 2 x Vitamin C 1,000mg
• 1 dessertspoon lecithin granules or a lecithin capsule, with each meal
• 1 × digestive enzyme (containing lipase) with each meal
Glyconutrients are kinds of sugars, either attached to protein, in which case they’re called glycoproteins, or attached to fat, in which case they are called glycolipids. Glucosamine, for example, is a kind of glycoprotein, not only essential for joint health, but also for controlling inflammation. All cells are coated with them and the pattern of glyconutrients controls the passing of information, as well as nutrients, between cells.
Conventional wisdom talks about the body running on one fuel, a type of sugar called glucose much like a car runs of petrol. The purpose of eating all carbohydrates, it is said, is to digest them down to release glucose. While your glucose intake and level is critical its not the only sugar the body uses. There are seven others. These are:
Galactose. Milk sugar, lactose, breaks down into glucose plus galactose. Galactose is also found in figs, grapes, peas, tomatoes, hazelnuts, beans and fruit that has a high pectin content such as apples. Galactose is one of the key components that determines your blood type for example. Another vital glyconutrient is N-acetylgalactosamine, which can be made from galactose and appears to have anti-cancer properties.
Fucose. This is in breast milk, and also in mushrooms, especially some of the so-called power mushrooms such as shiitake, as well as seaweed suck as kelp and wakame. It has been shown to affect brain development, respiratory tract infections and allergic reactions. Once again, it’s a critical component of the antigens that determine your blood type.
Mannose. This is one of essential sugars needed for healing. It also helps control tumour growth, and fights invaders such as bacteria and parasites and, generally, acts as an anti-inflammatory nutrient. The main active ingredient in aloe vera is acemannan, a type of mannose. Glucomannan, a type of fibre found in the konjac plant, and a favourite of the Japanese diet, is another example of dietary sources of mannose.
Xylose. This is found, for example, in plums and is the father of xylitol, a sugar I often extol for its negligent effect on blood sugar levels, making it a perfect replacement for sugar for those weaning themselves off sugar. It has anti-bacterial and anti-fungal properties which is why xylitol is associated with reducing dental caries.
N-acetylglucosamine. This one is again involved in immunity, especially in the gut, helping to repair the intestinal mucosa and supporting the growth of benefical bacteria. It is perhaps best known as the precursor for glucosamine. It is found in the shells of crustacean such as prawns and shrimps.
Glucosamine. Vital for joints, glucosamine is found in high concentrations in the joints of all mammals, where it stimulates the formation of collagen and helps rebuild cartilage, tendons. Other variations of this molecule, such as glycosaminoglycans, rich in green lipped mussels, have well reported anti-inflammatory effects, helping to heal arthritic symptoms.
N-acetylineuraminic acid. This is also found in breast milk and is especially important in brain development and learning. It also lower cholesterol and is important for blood clotting.
These seven, together, with glucose, appear to be the key glyconutrients we need. While the body can make these from other sugars and amino acids it is now clear that it prefers to obtain a direct dietary source.
Another glyconutrient that’s been hitting the headline is beta-glucans, especially rich in oats. Many studies have shown beta-glucans to help lower cholesterol, hence my continued emphasis on oats as opposed to wheat. Although not considered part of the eight key ‘intelligent sugars’ a specific form of beta glucans called beta 1-3, 1-6 glucan is clearly a potent immune system stimulator. It is derived from yeast and specifically activates macrophages turning on your immune system.
This is caused by improper metabolism of proteins, resulting in uric acid crystals being deposited in fingers, toes and joints and causing inflammation. Diets low in fat and moderate in protein help this condition, as does exercise. However, the many nutrients involved in protein metabolism, especially B6 and zinc, are also an essential part of a nutritional programme for preventing gout.
Diet advice
Follow the diet in this book, avoiding red meat and alcohol. Be sure to drink at least 1 pint (600ml) of water a day.
Supplements
• 2 x Multivitamin and multimineral
• 3 × Vitamin C 1,000mg
• Bone mineral complex (rich in alkaline-forming calcium and magnesium)
• Providing vitamin B6 50mg
• Providing zinc 15mg
There are many different kinds of hair problems, from dry or oily hair to premature hair loss, but most are linked to what you eat. Oily hair can occur with vitamin B deficiency. Dry or brittle hair is often a sign of essential fat deficiency. Poor hair growth, or loss of colour, is a sign of zinc deficiency. Hair loss is connected with general nutritional deficiency, especially a lack of iron, vitamin B1, vitamin C or lysine (an amino acid). Some hair supple¬ments contain all these. Massaging the scalp also helps, as does hanging upside down, including headstands and ‘inversion’ poses in yoga, which improve circulation to the scalp. The combination of optimum nutrition, stimulating scalp circulation and correcting underlying hormonal imbalances has proved the most effective answer for hair loss. Unfortunately there is no answer yet for grey hair, or any apparent connection with nutrition.
Diet advice
Follow the diet recommended in this book. Make sure you do not go short of essential fats and water. Avoid sugar and stimulants like tea, coffee and chocolate.
Supplements
• 2 x Multivitamin and multimineral (with 10mg iron and 10mg zinc)
• 2 x Essential Omega 3 and 6 oil capsules
• 2 x Vitamin C 1,000mg
• Lysine 1000mg (for hair loss only)
The symptoms of excess alcohol are half dehydration and half intoxication. Once the liver’s ability to detoxify alcohol is exceeded the body produces a toxic substance and it is this that brings about a headache. The advice below, if followed before drinking, will reduce any ‘morning after’ symptoms. So will drinking masses of liquid, which dilutes the alcohol. Needless to say, drinking large amounts of alcohol is not optimum nutrition!
Diet advice
Follow the recommendations in this book. Eat pure foods that will not add to the body’s toxic burden. Fruit and vegetable juices, high in antioxidants, are very beneficial, as is lots of water – 2 litres (31/2 pints) in a day. Also drink cat’s claw tea.
Supplements
• 2 x Multivitamin and multimineral (preferably with molybdenum)
• 6 × Vitamin C 1,000mg (1 every two hours)
• 3 × Antioxidant complex
• L-glutamine powder, 5g in water
Even though allergic reactions to pollen are the identified cause of hay fever, other factors make one person more likely to sneeze than another. The incidence of hay fever has risen dramatically in cities compared to rural areas, which led to the discovery that pollutants such as exhaust fumes prime the immune system to react. During the summer the air in polluted areas contains more free radicals due to the action of sunlight on oxygen molecules, so city-dwellers breathe in more pollutants. Taking a good all-¬round antioxidant supplement containing vitamins A, C and E, betacarotene, selenium and zinc, plus the amino acids cysteine, cysteine or glutathione, helps increase your resistance (the most effective form of these amino acids is N-Acetyl Cysteine, sometimes called NAC, and ‘reduced’ glutathione). The amino acid methionine, in combination with calcium, is an effective anti-histamine. You need to take 500mg of l-methionine with 400mg of calcium twice a day. Vitamin C helps to control excessive histamine levels. Vitamin B6 and zinc have a role to play in balancing histamine levels and strengthening the immune system. Vitamin B5 helps reduce symptoms.
The three most common substances reacted to are pollen, wheat and milk. Although there is no proven connection, it is interesting to note that all these are originally grass products. It may be that some hay fever sufferers become sensitised to proteins that are common to grains, grasses and possibly milk. In any event, dairy products encourage mucus production. Similarly, modern strains of wheat are high in gluten, which irritates the digestive tract and stimulates mucus production.
Diet advice
Avoid or at least limit wheat, dairy products and alcohol. Eat plenty of antioxidant-rich fruit and vegetables, plus seeds rich in selenium and zinc. Where possible, avoid exposure to pollen and traffic fumes.
Supplements
• 2 x Multivitamin and multimineral (providing B6 100mg and zinc 15mg)
• 2 x Antioxidant complex
• 3 × Vitamin C 1,000mg
If you are really suffering try . . .
• L-methionine 500mg twice a day
• Calcium 400mg twice a day
• Pantothenic acid 500mg twice a day
There are many causes of headaches and migraines, ranging from blood sugar drops, dehydration and allergy to stress and tension, or a critical combination. Peaks and troughs in adrenalin and blood sugar can bring on a headache. Often they go away with optimum nutrition. If they persist, look carefully at the possibility of allergy. See if you can notice any correlation between the foods you eat and the incidence of headaches.
For migraine sufferers, instead of taking an aspirin, or migraine drugs that constrict the blood vessels, try taking 100–200mg of vitamin B3 in the niacin form, which is a vasodilator. Start with the smaller dose: this will often stop or reduce a migraine in the early stages. It is best to do this at home in a relaxed environment, so the customary warm blushing sensation will probably not bother you.
Diet advice
Eat little and often and avoid long periods without food, especially if you are stressed or tense. Also make sure you drink regularly. Avoid sugar and stimulants like tea, coffee and chocolate.
Supplements
• 2 x Multivitamin and multimineral
• Vitamin C 1,000mg
• B3 niacin 100mg
The herpes virus feeds off an amino acid called arginine. If you supplement lysine, an amino acid that looks like arginine, you fool the virus and effectively starve it. I recommend supplementing 1,000mg of lysine every day, away from food, to keep the virus at bay. When you have an active infection, supplement 3,000mg of lysine a day and cut right back on foods rich in arginine, which include beans, lentils, nuts and chocolate. The more stressed you are, the weaker your immune system becomes and the more chances the virus has to become active. A good way to boost your immune system is to supplement 2g of vitamin C every day. Some people also find MSM reduces an infection. Worth trying if lysine doesn’t clear things up.
Diet advice
Avoid arginine rich foods during an attack. These include beans, lentils, nuts and chocolate.
Supplements
• 2 x Multivitamin and mineral
• 2 x Vitamin C 1,000mg
• 1 × Lysine 1,000mg (take 3g a day during active infection)
• 1 x MSM 1,000mg (take 3g a day during active infection)
Hypertension or high blood pressure can be caused by atherosclerosis (a narrowing and thickening of the arteries), arterial tension or thicker blood. Arterial tension is controlled by the balance of calcium, magnesium and potassium in relation to sodium (salt). Stress also plays a part. Correcting this balance can lower blood pressure in thirty days. Vitamins C and E and fish oils high in EPA and DHA help to keep the blood thin. To reverse atherosclerosis, see page 000.
Diet advice
Follow the diet recommended in this book. Avoid salt and foods with added salt. Increase your intake of fruit (eat at least three pieces a day) and vegetables, which are rich in potassium. Take a tablespoon of ground seeds as a source of extra calcium and magnesium. Unless you are vegetarian, eat poached, grilled or baked tuna, salmon, herring or mackerel twice a week.
Supplements
• 2 x Multivitamin and multimineral
• Antioxidant
• 2 × Vitamin C 1,000mg
• Bone mineral complex (providing 500mg calcium and 300mg magnesium)
• EPA/DHA fish oils 1,200–2,400mg or eat oily fish
• Providing vitamin E 400mg
The main focus of current research is on antioxidant nutrients that strengthen the immune system. Leading researcher Dr Raxit Jariwalla from the Linus Pauling Institute in California has shown vitamin C’s ability to suppress the HIV virus in laboratory cultures of infected cells. He found that with continuous exposure to ascorbic acid (vitamin C), in concentrations not harmful to cells, the growth of HIV in immune cells could be reduced by 99.5 per cent. Dr Jariwalla suggests that in healthy humans a daily dose of at least 10g is needed for an anti-viral effect. N-acetyl cysteine (NAC), an altered form of the amino acid cysteine that is a powerful antioxidant, has also been found to have anti-viral properties. Dr Jariwalla discovered that adding vitamin C to NAC created an eightfold increase in anti-HIV activity.
Diet advice
Eat a high-energy, whole food organic diet packed with fresh fruit and vegetables and their juices. Eat fish rather than meat. Drink cat’s claw tea twice a day to boost the immune system.
Supplements
• 2 x Multivitamin and multimineral
• 2 x Antioxidant complex
• 2–10 × Vitamin C 1,000mg (2g every four hours up to bowel tolerance)
• 1–4 x N-A-Cysteine 1,000mg
This unpleasant state can be caused by many different factors including too much or too little hydrochloric acid production in the stomach. Excessive stomach acid or a hiatus hernia usually causes heartburn. Insufficient hydrochloric acid or digestive enzyme deficiency usually causes a feeling of indigestion and reduced well-being after a meal. A bacterial imbalance or fungal infection in the gut can also result in these symptoms, plus bloating after a meal, because undesirable organisms multiply on feeding. Nutrition consultants can test these possibilities and identify the cause. The following advice is, however, a good starting point.
Diet advice
Follow the recommended diet in this book. Balance your diet for acid- and alkaline-forming foods (see Part 9). Avoid stomach irritants such as alcohol, coffee and chilli, concentrated proteins and any foods that you suspect you are intolerant to.
Supplements
• 2 x Multivitamin and multimineral
• Vitamin C 1,000mg
• Probiotics such as Lactobacillus acidophilus/Bifidobacteria
• Digestive enzyme (without betaine hydrochloride if heartburn is present) with each main meal
When the immune system is run down, infections occur. Many nutrients and phytonutrients help to enhance immune function. These include vitamin C, all antioxidants, and the plants echinacea, cat’s claw and aloe vera. There are also many natural infection fighters including probiotics (for bacterial infection), caprylic acid (for fungal infection), elderberry extract (for viral infection) and grapefruit seed extract for all three. Read Chapters 19 and 28 to find out which remedies are most helpful, depending on the infection. Below is a general infection-fighting programme.
Diet advice
Follow the diet recommended in this book. Eat and drink plenty of fruit, vegetables and their juices. Drink plenty of water, herb teas and three cups a day of cat’s claw tea. Stay away from mucus-forming foods – dairy produce, meat and eggs.
Supplements
• 2 x Multivitamin and multimineral
• 2 x Antioxidant complex
• 3 × Vitamin C 1,000mg
• Echinacea 10 drops twice a day
• Aloe vera a measure a day, as instructed on the bottle (get the best since the concentration of active ingredient varies a lot)
• Grapefruit seed extract 10 drops twice a day
This unfortunate condition is more common in women than in men, although in 30 per cent of couples that have difficulty conceiving the problem is due to the man. Vitamins E and B6, selenium and zinc are important for both sexes, and vitamin C is important for men. Also important are essential fatty acids. There are, however, many causes other than nutritional deficiency, perhaps the most common being hormonal imbalances, particularly in women. These can be checked by a nutrition consultant or your doctor, from saliva samples taken at intervals over a month.
Diet advice
Follow the diet in this book. Essential fatty acids are found in cold-pressed vegetable oils, so make sure your daily diet includes a tablespoon of an oil blend to provide Omega 3 and Omega 6 fatty acids, or a heaped tablespoon of ground seeds.
Supplements
• 2 x Multivitamin and multimineral (to include zinc 15mg and selenium 100mcg)
• Vitamin E 400mg
• 2 × Vitamin C 1,000mg
• 2 x Essential Omega 3 and 6 oil capsules
Many health problems, including all those ending in ‘itis’, are inflammatory. This means that a part of the body such as a muscle or joint, the gut or respiratory tract, is inflamed. This is a sign that the body is reacting, or over-reacting, to something. A tendency to over-react can arise if a person is deficient in essential fats and their supportive nutrients, vitamins B3 and B6, biotin, vitamin C, zinc and magnesium. Pantothenic acid (vitamin B5) is also needed to make cortisol, the body’s anti-inflammatory hormone. Boswellic acid, found in the plant frankincense, is a natural anti-inflammatory agent that is available in the form of a cream for inflamed joints and muscles. L-glutamine helps to calm gut inflammation. Antioxidant nutrients are also intimately involved in inflammatory responses. However, there is little point in calming down an inflammation if the source of irritation remains. This may be a food allergy or an irritating substance such as alcohol.
Diet advice
Avoid immune-suppressing or potentially irritating substances such as coffee, alcohol and strong spices. Avoid suspect foods such as wheat and dairy produce for ten days to gauge your reaction to them. Otherwise, just follow the diet guidelines in this book.
Supplements
• 2 x Multivitamin and multimineral (with 300mg magnesium and 15mg zinc)
• 2 x Antioxidant complex
• 2 × vitamin C 1,000mg
• 1 × pantothenic acid 500mg
• L-glutamine powder 3 grams a day
• 3 x Essential Omega 3 and 6 oil capsules
• Anti-inflammatory herbal joint complexes or cream (optional)
What it does: As a component of red blood cells, iron transports oxygen and carbon dioxide to and from cells. Also vital for energy production.
Deficiency Signs: Anaemia, eg pale skin, sore tongue, fatigue, listlessness, loss of appetite, nausea, sensitivity to cold.
Best food sources: Pumpkin seeds, parsley, almonds, prunes, cashew nuts, raisins, Brazil nuts, walnuts, dates, pork, cooked dried beans, sesame seeds, pecan nuts.
Optimum daily amount: 20mg a day (15mg from a good diet; 5mg from a supplement).
This term is used to describe intermittent diarrhoea or constipation, urgency to defecate, abdominal pain or indigestion. There are many possible contributory causes to one or more of these symptoms. They include food allergy, gut inflammation, over-excitation of the gut muscles, stress, infection and toxic overload. It is therefore best to see a nutrition consultant who can determine which factors are relevant. Essential fats and the amino acid glutamine calm gut inflammation, antioxidants help the body to detoxify and the right mineral balance helps the muscles of the gut to work properly.
Diet advice
Pursue a simple, pure diet of lightly cooked vegetables, fish, non-gluten grains (rice, millet, corn, quinoa),lentils and beans, plus ground seeds for essential fats. Avoid any suspect allergens, including wheat and dairy products, coffee, alcohol and spices, for ten days to see if this makes a difference
Supplements
• 2 x Multivitamin and multimineral
• 2 x Antioxidant complex
• 2 × Vitamin C 500mg
• L-glutamine powder 3 grams a day
• 2 x Essential Omega 3 and 6 oil capsules
• Digestive enzymes with each main meal (if indigestion is a symptom)
What it does: blood clotting.
Deficiency Signs:
Best food sources: Cauliflower, brussels sprouts, lettuce, cabbage, beans, broccoli, peas, watercress, asparagus, potatoes, corn oil, tomatoes, milk.
Optimum daily amount: none established. Sufficient amounts made by beneficial bacteria in the gut. No need to supplement.
Kidney stones are abnormal accumulations of mineral salts found in the kidneys, bladder or anywhere along the urinary tract, and can range in size from a grain of sand to a fingertip. There are various kinds, but 80 per cent of kidney stones are calcium oxalate stones. Excessive calcium in too alkaline urine crystallises and stones begin to form.
By far the most important thing to do to prevent kidney stones is to drink plenty of filtered or bottled water – at least 2 litres per day – to flush the kidneys and urinary tract regularly. Nutrient deficiencies can also contribute to the formation of kidney stones, especially magnesium, vitamin B6, vitamin D and potassium, all of which are involved in proper calcium metabolism.
Diet advice
Green leafy vegetables, wholegrains, bananas, nuts and seeds, and should be consumed regularly. Vitamin A, abundant in carrots, red peppers, sweet potato and green leafy vegetables, also benefits the urinary tract and helps inhibit the formation of stones. Avoid antacids and minimise your consumption of animal protein, as they cause the body to excrete calcium and uric acid, the key components in the two most common forms of kidney stones.
Supplements
• 2 x Multivitamin and mineral
• 2 x Vitamin C 1,000mg
• 2 x Essential Omega 3 and 6 oil capsules
Magnesium
What it does Strengthens bones and teeth, promotes healthy muscles by helping them to relax, so important for PMS, important for heart muscles and nervous system. Essential for energy production.
Deficiency signs Muscle tremors or spasms, muscle weakness, insomnia or nervousness, high blood pressure, irregular heartbeat, constipation, fits or convulsions, hyperactivity, depression, confusion, lack of appetite, calcium deposited in soft tissue, eg kidney stones.
Best food sources Wheatgerm, almonds, cashew nuts, brewer’s yeast, buckwheat flour, Brazil nuts, peanuts, pecan nuts, cooked beans, garlic, raisins, green peas, potato skin, crab.
Optimum daily amount: 500mg a day (350mg from a good diet; 150mg from a supplement).
What it does: Helps to form healthy bones, cartilage, tissues and nerves, stabilises blood sugar, promotes healthy cells, essential for reproduction and red blood cell synthesis, required for brain function.
Deficiency Signs: Muscle twitches, childhood growing pains, dizziness or poor sense of balance, fits, convulsions, sore knees, joint pain.
Best food sources: Watercress, pineapple, okra, endive, blackberries, raspberries, lettuce, grapes, lima beans, strawberries, oats, beetroot, celery.
Optimum daily amount: 10mcg a day (6mcg from a good diet; 4mcg from a supplement).
These include fatigue, depression, weight gain, osteoporosis, reduced sex drive, vaginal dryness and hot flushes. While optimum nutrition often helps relieve these, many women respond to small amounts of natural progesterone used as a cream. This is available on prescription from your doctor (see also Useful Addresses, page 000). Supplementing vitamin C with vitamin E and bioflavonoids may help reduce hot flushes. Also important for this and other symptoms, including vaginal dryness, is sufficient essential fatty acids, which make the prostaglandins that help to balance hormone levels. For prostaglandins to work, sufficient vitamin B6, zinc and mag¬nesium are required.
Diet advice
Follow the diet recommended in this book, being careful to cut down on sources of sugar and stimulants. Have a tablespoon of a cold-pressed oil blend or a heaped tablespoon of ground seeds for essential fats, magnesium and zinc.
Supplements
• 2 x Multivitamin and multimineral
• 2 × Vitamin C 1,000mg with 500mg of bioflavonoids
• Vitamin E 400mg
• Bone mineral complex (including extra magnesium and zinc)
• Herbal complex with agnus castus, dong quai, black cohosh or St John’s wort
• 2 x Essential Omega 3 and 6 oil capsules
Molybdenum
What it does Helps rid the body of the protein breakdown products, strengthens teeth and may help reduce the risk of tooth decay, detoxifies the body from free radicals, petrochemicals and sulphites.
Deficiency signs Deficiency signs are not known unless excess copper or sulphate interferes with its utilisation. Animals show signs of breathing difficulties and neurological disorders.
Best food source Tomatoes, wheatgerm, pork, lamb, lentils, beans.
Optimum daily amount: none established. Supplementary range between 10mcg and 1000mcg (1mg) per day.
Cramps are most commonly due to calcium/magnesium imbalances and are corrected by supplementing 500mg of calcium and 300mg of magnesium. Despite popular belief, the condition is very rarely due to a lack of salt. In fact it is best to avoid added salt and to keep fluid intake high. Fruit is naturally rich in potassium and water, and contains sufficient sodium for the body’s needs. Muscle aches can occur for the same reason, or when muscle cells are not able to make energy efficiently from glucose. Magnesium, particularly in the form of magnesium malate, helps here too, as do B vitamins. Aches can also occur due to inflammation (see page 000).
Diet advice
Follow the diet recommended in this book. Avoid salt and increase your intake of fruit (rich in potassium) and seeds (rich in calcium and magnesium). Drink plenty of water.
Supplements
• 2 x Multivitamin and multimineral
• Vitamin C l,000mg
• Bone mineral complex (to provide 500mg calcium and 300mg magnesium) or magnesium malate plus calcium
Brittle, cracking nails is often signalling a signal of nutrient deficiency. The body prioritises the distribution of nutrients, and while vital organs are first on the list, skin and nails are pretty much the last. You could be low in vitamin A, B vitamins, calcium or iron - but rather than supplementing these individually, take a high strength multivitamin and mineral. Another key factor is how well you are digesting and absorbing nutrients from your food. Low levels of stomach acid, which prepares minerals for absorption, and digestive enzymes, are a common problem. A supplement containing both of these can really boost the condition of your nails although note you shouldn’t take it if you’ve had stomach ulcers or other stomach problems. Also make sure you take precautions to protect your nails from external damage, such as harsh detergents and hot water.
Nosebleeds are usually a sign of weak blood capillaries (small blood vessels) in the lining of the nose. This could just be due to a temporary pressure, say from blowing your nose a lot because of a cold; or it could be a sign that the capillaries throughout your body are not as strong as they should be. To strengthen fragile capillaries, make sure you have plenty of bioflavonoids - these are remarkable nutrients found in plants, especially citrus fruits, berries, broccoli, cherries, red grapes, rosehips, papaya, and tomatoes as well as tea and red wine. Bioflavonoids work best with vitamin C and are usually found in a blend. Take a good bioflavonoid complex to give your capillaries maximum support.
As well as eating no more than you need, choosing foods that keep the blood sugar even, backed up by an optimal intake of nutrients that help stabilise blood sugar, will assist you to lose weight by stabilising your appetite and burning fat. These nutrients include vitamins B3, B6 and C, zinc and chromium. Konjac fibre, a source of glucomannan, also helps to stabilise blood sugar levels. Also helpful is HCA, which slows down the ability of the body to turn excess fuel into body fat, and 5-http, which stabilises appetite. In some people, food allergies cause water retention that contributes to obesity. If you suspect any foods, the most common being wheat and dairy products, eliminate them for ten days to test whether they are associated with your weight gain. Thyroid problems can also be a factor in obesity. If all else fails, ask your doctor to check your thyroid.
Diet advice
Follow the diet in this book, emphasising high water-content foods such as fresh fruit and vegetables and slow-releasing carbohydrates (see Part 9). Avoid all sources of fast-releasing sugars. Experiment with fasting one day a week, or sticking to fruit only. Make aerobic exercise a regular part of your day.
Supplements
• 2 x Multivitamin and multimineral
• 2 x Vitamin C 1,000mg
• 2 x Essential Omega 3 and 6 oil capsules
• Chromium 200mcg and HCA 750mg and 5-HTP 100mg
• 3g Glucomannan/konjac fibre (optional)
What it does: What it does Promotes a healthy heart, thins the blood, reduces inflammation, improves functioning of the nervous system, promotes neurotransmitter balance and reception, relieves depression, schizophrenia, attention deficit, hyperactivity and autism, improves sleep, improves skin condition, helps balance hormones, reduces insulin resistance.
Deficiency Signs: Dry skin, eczema, dry hair or dandruff, excessive thirst, excessive sweating, poor memory or learning difficulties, inflammatory health problems, eg arthritis, high blood lipids, depression, PMS or breast pain, water retention.
Best food sources: Mackerel, swordfish, marlin, tuna, salmon, sardines, flax seeds, sunflower seeds.
Optimum daily amount: Optimum daily amount: 700mg a day (100mg from a good diet; 600mg from a supplement).
What it does: Promotes a healthy heart, thins the blood, reduces inflammation, improves functioning of the nervous system, promotes neurotransmitter balance and reception, relives depression, schizophrenia, attention deficit, hyperactivity and autism, improves skin condition, helps balance hormones, reduces insulin resistance.
Deficiency Signs: Dry skin, eczema, dry hair or dandruff, excessive thirst, excessive sweating , PMS or breast pain, water retention.
Best food sources: Safflower oil, sunflower oil, corn oil, sunflower seeds, pumpkin seeds, walnuts, wheatgerm, sesame seeds
Optimum daily amount: 150mg a day (40mg from a good diet; 110mg from a supplement).
In this condition the density of the bones decreases, increasing the risk of fracture and compression of the spinal vertebrae. From a nutritional perspective there are three main contributors. These are excessive protein consumption, leading to leaching of calcium from the bone to neutralise excess blood acidity; relative dominance of oestrogen to progesterone, the latter being a major trigger for bone growth; and deficiency of bone-building nutrients, which include calcium, magnesium, vitamin D, vitamin C, zinc, silica, phosphorus and boron. The use of natural progesterone cream, prescribable by your doctor, has proved four times more effective than synthetic oestrogen HRT in restoring bone density.
Diet advice
Follow the diet in this book, keeping all sources of saturated fat to a minimum due to their oestrogenic effects. Have a heaped tablespoon of ground seeds each day as a source of calcium, magnesium and zinc.
Supplement advice
• 2 x Multivitamin and multimineral
• Vitamin C 1,000mg
• Bone mineral complex
Pre-menstrual syndrome describes the occurrence of a cluster of symptoms including bloating, tiredness, irritability, depression, breast tenderness and headaches, occurring most commonly in the week leading up to menstruation. There are three main causes: oestrogen dominance and relative progesterone deficiency – corrected by natural progesterone and avoiding sources of oestrogen; glucose intolerance, marked by a craving for sweet foods and stimulants; and deficiency in essential fatty acids and vitamin B6, zinc and magnesium, which together create prostaglandins, which help to balance hormone levels. While the need for these is greatest just before a period is due, it is wise to take the supplements throughout the month. If dietary and supplementary intervention do not result in significant improvement, consider seeing a nutrition consultant and having your hormone balance checked.
Diet advice
Follow the diet in this book. Eat little and often before menstruation, snacking on fruit but avoiding sugar, sweets and stimulants. Ensure that your daily diet contains one tablespoon of cold-pressed vegetable oil rich in both Omega 3 and Omega 6 fatty acids.
Supplements
• 2 x Multivitamin and multimineral
• 2 × Vitamin B6 100mg with zinc 10mg
• Vitamin C 1,000mg
• 2 x Essential Omega 3 and 6 oil capsules
• Herbal complex with agnus castus, dong quai, black cohosh or St John’s wort
• Providing magnesium 300mg
What it does: Enables nutrients to move into and waste products to move out of cells, promotes healthy nerves and muscles, maintains fluid balance in the body, relaxes muscles, helps secretion of insulin for blood sugar control to produce constant energy, involved in metabolism, maintains heart functioning, stimulates gut movements to encourage proper elimination.
Deficiency Signs: Rapid irregular heartbeat, muscle weakness, pins and needles, irritability, nausea, vomiting, diarrhoea, swollen abdomen, cellulite, low blood pressure resulting from an imbalance of potassium: sodium ratio, confusion, mental apathy.
Best food sources: Watercress, endive, cabbage, celery, parsley, courgettes, radishes, cauliflower, mushrooms, pumpkin, molasses.
Optimum daily amount: 2000mg a day (all supplied by diet – no need to supplement).
The most common prostate problem is prostatitis or benign prostatic hyperplasia, in which the prostate gland enlarges, interfering with the flow of urine. This is thought to be due to hormonal imbalances, possibly testosterone deficiency and oestrogen dominance, affecting prostaglandins, which have an anti-inflammatory effect. Reversal can be achieved through supplementing essential fatty acids and testosterone. Also important is zinc and a herb called saw palmetto. The prostate gland is also a common site of cancer, most likely triggered by hormonal imbalances with risk factor similarities to breast cancer.
Diet advice
Follow the diet in this book, with an emphasis on foods high in antioxidants, avoiding milk and meat due to their hormone content and eating organic as much as possible. Keep saturated fat very low and ensure that you have adequate essential fats from seeds and their cold-pressed oils.
Supplements
• 2 x Multivitamin and multimineral
• 2 x Antioxidant complex
• 2 × Vitamin C 1,000mg
• 2 x Essential Omega 3 and 6 oil capsules
• Saw palmetto 300mg (for enlarged prostate only)
This is a completely different kind of skin condition from eczema or dermatitis and does not generally respond as well to nutritional intervention. It can occur when the body is ‘toxic’, perhaps due to an overgrowth of the organism Candida albicans, digestive problems leading to intoxication, or to poor liver detoxification. Otherwise consider the factors discussed for eczema and dermatitis (see pages 000 and 000).
Diet advice
Follow the diet recommended in this book, with an emphasis on low levels of meat and dairy products (to keep you low in saturated fat) and plenty of seeds and their oils for essential fats. If you suspect allergy to dairy products or wheat, test by avoiding these foods.
Supplements
• 2 x Multivitamin and multimineral
• 2 x Antioxidant complex
• Vitamin C 1,000mg
• 2 x Essential Omega 3 and 6 oil capsules
Use topical vitamin A cream
This severe form of mental health problem is suffered by one in a hundred people. There are many causes, the majority of which can be alleviated by nutrition. It is strongly advised that you see a nutrition consultant who can run tests to determine whether biochemical imbalances may underlie this condition. Nutrients that can help include folic acid, essential fatty acids and megadoses of niacin (83). These do not help all sufferers, and can make certain types worse – hence the need for testing. Often there is an underlying glucose imbalance and allergies.
Diet advice
Cut out or at least avoid sugar and refined foods. Cut down on stimulants ¬tea, coffee, chocolate, cola drinks, cigarettes and alcohol. Follow the diet recommended in this book. Experiment for two weeks without wheat or dairy products.
Supplements
• Multivitamin
• 2 × Vitamin C 1,000mg
• Multimineral with zinc, magnesium, manganese and chromium
• Extra folic acid, niacin or essential fatty acids are best tried only under supervision
What it does: Antioxidant properties help to protect against free radicals and carcinogens, reduces inflammation, stimulates immune system to fight infections, promotes a healthy heart, required for male reproductive system, needed for metabolism.
Deficiency Signs: Family history of cancer, signs of premature ageing, cataracts, high blood pressure, frequent infections.
Best food sources: Tuna, oysters, molasses, mushrooms, herrings, cottage cheese, cabbage, beef liver, courgettes, cod, chicken.
Optimum daily amount: 100mcg a day (50mcg from a good diet; 50mcg from a supplement).
An inflammation of the sinus and nasal passages, sinusitis often leads to sinus infections. Contributory factors are nasal irritants such as exhaust fumes, cigarettes, smoky places, dust and pollen; allergies, often to dairy products and wheat, which are mucus-forming; plus a weakened immune system. Too much alcohol, fried food or stress, or lack of sleep and overeating all weaken the immune system. Vitamins A, C and zinc, among other nutrients, help boost immunity. Essential fats are also needed to control inflammation.
Diet advice
Eat lightly, but do eat – lots of essential foods such as the best organic fruit and vegetables (baby vegetables, just sprouted), plus seeds. You do need protein (from quinoa, seeds, nuts, fish, tofu, quorn and so on) but avoid mucus-forming foods such as milk, eggs and meat.
Also inhale tea tree oil or olbas oil, in the bath or by holding it under your nose (be careful not to irritate the skin too much), to stop your nasal passages from blocking. Tiger balm is good on the chest. Drink homemade ginger and cinnamon tea (five slices of fresh ginger root and one stick of cinnamon in a thermos with 1/2 pint of boiling water) or cat’s claw tea to boost the immune system.
Supplements
• 2 x Multivitamin and multimineral
• 2 x Antioxidant complex
• 2 × Vitamin C 1,000mg (3g every four hours only when infected)
• 2 × Vitamin A 7,400mg (2,270mcg) when infected, or a glass of carrot juice
• 2 × Zinc 15mg
. Echinacea 15 drops in water three times a day
For some sufferers the major problem of insomnia is waking up in the middle of the night; for others it is not getting to sleep in the first place. Both can be the effect on the nervous system of poor nutrition or too much stress and anxiety. Calcium and magnesium have a tranquillising effect, as does vitamin B6. Tryptophan, a constituent of protein, has the strongest tranquillising effect and, if taken in doses of 1,000–3,000mg, it is highly effective for insomnia. It takes about an hour to work and remains effective for up to four hours. While tryptophan is non-addictive and has no known side effects, its regular use in not recommended – it is better to adjust your lifestyle so that no tranquillising agents are needed.
Diet advice
Follow the diet recommended in this book, avoiding all stimulants. Do not eat sugar or drink tea or coffee in the evening. Also, do not eat late. Eat seeds, nuts, root and green leafy vegetables, which are high in calcium and magnesium.
Supplements
• 2 x Multivitamin and multimineral
• Vitamin B6 100mg with zinc l0mg
• Calcium 600mg and magnesium 400mg
• Vitamin C 1,000mg
• 2 × 5-HTP 100mg (only if absolutely necessary)
The thyroid gland, situated at the base of the throat, controls our rate of metabolism. In hyperthyroidism or overactive thyroid, symptoms such as over-activity, loss of weight and nervousness are common; in hypo¬thyroidism or underactive thyroid, the symptoms are lack of energy, becoming overweight and goitre, in which the throat region swells. Over-stimulation of the endocrine system through living off stress and stimulants, and oestrogen dominance, are common causes of an underactive thyroid later in life. This can also be caused by a lack of iodine, although this is rare, and taking iodine in kelp is advised to help the condition. Since the thyroid gland is controlled by the pituitary and adrenal glands, the nutrients involved in hormone production and regulation for all three glands are particularly important. These are vitamins C and B complex (especially B3 and B5), manganese and zinc. Selenium also appears to have a role to play in thyroid health, as does the amino acid tyrosine from which thyroxine is made. Often, a low dose of thyroxine is required to correct this condition.
Diet advice
Avoid all stimulants and follow the diet in this book.
Supplements
• 2 x Multivitamin and multimineral
• 2 x Vitamin C l,000mg
• Manganese 10mg
• For hypothyroidism only: kelp with iodine and tyrosine 2,000mg
These can occur in the stomach and duodenum – the first section of the small intestine, which is not as well protected as the rest of the intestines against the acid secretions of the stomach. In prolonged stress the stomach can over-secrete acid, so stress can be a cause. Also, diets that are too acid forming are to be avoided. Vitamin A is the primary nutrient needed to protect the lining of the duodenum. While vitamin C does help people with duodenal ulcers, not more than 500mg should be taken as it can cause irritation. If a burning sensation is experienced after taking vitamin C, the dose is too high. The most common cause of ulcers is infection with Helicobacter pylori. This should be tested by your doctor and treated with a specific anti-bacterial agent. Also, check for food allergies.
Diet advice
Keep mainly to alkaline-forming foods.
Supplements
• 2 x Multivitamin and multimineral
• 2 × Vitamin A 2,270mcg (retinol) short-term only and not if pregnant
• Vitamin C 500mg (as calcium ascorbate)
• Beneficial bacteria, such as Lactobacillus acidophilus/Bifidobacteria after anti¬biotics if treated for helicobacter infection
Veins carry blood returning to the heart. A varicose vein is one that has become enlarged and swollen; the condition usually occurs in the legs, where circulation is most difficult. It is unlikely that optimum nutrition can do much for veins that are already varicose; however, adequate vitamins C and E as well as other antioxidants can help to prevent further occurrences. Also, there is some evidence that a high-fibre diet can help to prevent varicose veins.
Diet advice
Regular exercise, especially swimming, will improve the circulation. Putting your feet up and gentle leg massages are all helpful. Application of vitamin E cream is beneficial.
Supplements
• 2 x Multivitamin and multimineral
• 2 x Antioxidant complex
• Vitamin E 400mg
• 2 × Vitamin C 1,000mg plus bioflavonoids
What it does: Needed for healthy skin, inside and out, protecting against infections. Antioxidant and immune system booster. Protects against many forms of cancer. Essential for night vision.
Deficiency Signs: Mouth ulcers, poor night vision, acne, frequent colds or infections, dry flaky skin, dandruff, thrush or cystitis, diarrhoea.
Best food sources: Beef liver, veal liver, carrots, watercress, cabbage, squash, sweet potatoes, melon, pumpkin, mangoes, tomatoes, broccoli, apricots, papayas, tangerines.
Optimum daily amount: 2500mcg a day (1500mcg from a good diet; 1000mcg from a supplement).
Vitamin C (ascorbic add)
What it does Strengthens immune system – fights infections. Makes collagen, keeping bones, skin and joints firm and strong. Antioxidant, detoxifying pollutants and protecting against cancer and heart disease. Helps make anti-stress hormones, and turns food into energy.
Deficiency signs Frequent colds, lack of energy, frequent infections, bleeding or tender gums, easy bruising, nose bleeds, slow wound healing, red pimples on skin.
Best food sources Peppers, watercress, cabbage, broccoli, cauliflower, strawberries, lemons, kiwi fruit, peas, melons, oranges, grapefruit, limes, tomatoes.
Optimum daily amount: 2000mg a day (200mg from a good diet; 1800mg from a supplement).
What it does: Helps maintain strong and healthy bones by retaining calcium.
Deficiency Signs: Joint pain or stiffness, backache, tooth decay, muscle cramps, hair loss.
Best food sources: Herrings, mackerel, salmon, oysters, cottage cheese, eggs.
Optimum daily amount: 30mcg a day (15mcg from a good diet; 10mcg from daily sunlight exposure in the summer; 15mcg from a supplement and 25mcg in winter).
What it does: What it does Antioxidant, protecting cells from damage, including against cancer. Helps body use oxygen, preventing blood clots, thrombosis, atherosclerosis. Improves wound healing and fertility. Good for the skin.
Deficiency Signs: Lack of sex drive, exhaustion after light exercise, easy bruising, slow wound healing, varicose veins, loss of muscle tone, infertility.
Best food sources: Unrefined corn oils, sunflower seeds, peanuts, sesame seeds, beans, peas, wheatgerm, tuna, sardines, salmon, sweet potatoes.
Optimum daily amount: 300mg a day (50mg from a good diet; 250mg from a supplement).
Xylitol was first discovered in the 1890s by scientists in France and Germany. But it wasn’t until after the Second World War – when Europe was experiencing a war-associated sugar shortage – that xylitol began to be used as an alternative sweetener.Researchers at the former Finnish Sugar Company developed a procedure to extract xylitol from birch trees. The result was a sweet-tasting granular substance that could be used in place of sugar. A scientist noted that something strange happened to those who consumed xylitol in place of sugar – their teeth looked clean and in excellent condition.The Finnish dental and medical professions became interested, and have been conducting research into the beneficial effects of xylitol since the 1970s. There’s now lots of research proving it’s ability to prevent tooth decay.
An Aid to Weight Loss
Xylitol contains 40 per cent less calories than conventional sugar, is sweeter than most other sugar substitutes but unlike artificial sweeteners such as aspartame or saccharin and it doesn’t contain any unnatural chemicals or have an unwanted aftertaste. You’d have to eat nine whole spoons of xylitol to achieve the same effect on your blood sugar as just one spoon of regular sugar. It has half the glycemic load (GL) of fructose (the sugar found in fruit) and tastes as good as sugar, unlike some natural sugar alternatives such as stevia, which has a strange after-taste.
Unlike normal white sugar however, xylitol is metabolised differently in your body and won’t raise your blood sugar levels in the same way. Its low glycemic load (GL)of 2 won’t give you those big highs and lows – which can cause weight gain and unstable energy that you get from sugar.
Guilt Free Sweet Treats
You can eat xylitol just as you would regular sugar. I sprinkle it over berries and add it to drinks. And unlike other sweeteners which break down with heat, xylitol can be used for cooking. Use it in almost any recipe that calls for sugar (the substitution is 1:1). It’s a great guilt-free sweetener for cereals, baking and puddings. But since yeast cannot metabolise it, it is not recommended for yeast bread recipes. It also doesn’t caramelise so no good for crème brulée.
Your body may also need a short while to get used to xylitol, so start slowly, substituting xylitol for sugar over a two to three week period before making a complete switch. I also urge caution in having too much to encourage a sweet tooth, so don’t go overboard!
What it does: Component of over 200 enzymes in the body, essential for growth, important for healing, controls hormones, aids ability to cope with stress effectively, promotes healthy nervous system and brain especially in a growing foetus, aids bones and teeth formation, helps hair to bloom, essential for constant energy.
Deficiency Signs: Poor sense of taste or smell, white marks on more than two fingernails, frequent infections, stretch marks, acne or greasy skin, low fertility, pale skin, tendency for depression, loss of appetite
Best food sources: Oysters, ginger root, lamb, pecan nuts, dry split peas, haddock, green peas, shrimps, turnips, Brazil nuts, egg yolks, wholewheat grain, rye, oats, peanuts, almonds.
Optimum daily amount: 20mg a day (10mg from a good diet; 10mg from a supplement).
