Never Drink Hot Water From the Tap

The claim has the ring of a myth. But environmental scientists say it is real.

The reason is that hot water dissolves contaminants more quickly than cold water, and many pipes in homes contain lead that can leach into water. And lead can damage the brain and nervous system, especially in young children.

Lead is rarely found in source water, but can enter it through corroded plumbing. The Environmental Protection Agency says that older homes are more likely to have lead pipes and fixtures, but that even newer plumbing advertised as “lead-free” can still contain as much as 8 percent lead. A study published in The Journal of Environmental Health in 2002 found that tap water represented 14 to 20 percent of total lead exposure.

Scientists emphasize that the risk is small. But to minimize it, the E.P.A. says cold tap water should always be used for preparing baby formula, cooking and drinking. It also warns that boiling water does not remove lead but can actually increase its concentration. More information is at www.epa.gov/lead or (800) 424-5323 (LEAD).

THE BOTTOM LINE
Hot water from the tap should never be used for cooking or drinking.

Middle-age is truly depressing, study finds

LONDON (Reuters) - Middle age is truly miserable, according to a study using data from 80 countries showing that depression is most common among men and women in their forties.

The British and U.S. researchers found that happiness for people ranging from Albania to Zimbabwe follows a U-shaped curve where life begins cheerful before turning tough during middle age and then returning to the joys of youth in the golden years.

Previous studies have shown that psychological well-being remained flat throughout life but the new findings to be published in the journal Social Science & Medicine suggest we are in for a topsy-turvy emotional ride.

"In a remarkably regular way throughout the world people slide down a U-shaped level of happiness and mental health throughout their lives," Andrew Oswald at Britain's Warwick University, who co-led the study, said on Tuesday.
The researchers analyzed data on depression, anxiety levels and general mental health and well-being taken from some 2 million people in 80 countries.

U-SHAPED PATTERN

For men and women the probability of depression slowly builds and then peaks when people are in their forties -- a similar pattern found in 72 countries ranging from Albania to Zimbabwe, the researchers said.

About eight nations -- mostly in the developing world -- did not follow the U-shaped pattern for happiness levels, Oswald and his colleague David Blanchflower of Dartmouth College in the United States wrote.

"It happens to men and women, to single and married people, to rich and poor, and to those with and without children," Oswald said. "Nobody knows why we see this consistency."

One possibility may be that people realize they won't achieve many of their aspirations at middle age, the researchers said.

Another reason could be that after seeing their fellow middle-aged peers begin to die, people begin to value their own remaining years and embrace life once more.

But the good news is that if people make it to aged 70 and are still physically fit, they are on average as happy and mentally healthy as a 20-year old.

"For the average persons in the modern world, the dip in mental health and happiness comes on slowly, not suddenly in a single year," Oswald said. "Only in their fifties do people emerge from this low period."
(Reporting by Michael Kahn)

Read more at:

http://www.reuters.com/article/newsOne/idUSL2957448420080129

More Testing of Seafood to Address Mercury Concerns

A number of restaurants and retailers in different parts of the country have started testing the fish they sell in response to concerns about the amount of mercury in seafood, and the Environmental Protection Agency is beginning to examine the mercury content in fish sold in the New York City region.

EAT UP Sardines are low in mercury, as are many other seafood choices.

The regional office of the federal agency, which began the study because the city found high levels of mercury in the blood of New Yorkers last spring, will examine the 20 most commonly eaten fish in the region, including tuna.

Recent laboratory tests reported last week in The New York Times found so much mercury in some sushi made with tuna, particularly bluefin, that a long-term diet of even two or three pieces a week would exceed the levels considered acceptable by the Environmental Protection Agency.

The National Fisheries Institute, a trade association for the seafood industry, said it was sending fish sellers leaflets offering information on seafood safety. Some retailers said they also received faxes from the institute criticizing the article in The Times.

Mary Anne Hansan, the vice president of the National Fisheries Institute, said it was sending out the leaflets because “what we are hearing is a lot of consumer confusion about what to believe when it comes to seafood.” The association, she said, is letting people know about “the well-documented benefits” of seafood.

Read more at:
http://www.nytimes.com/2008/01/30/dining/30mercury.html

Green Tea and Weight Loss

In a study reported on in the American Journal of Clinical Nutrition, it was found that green tea extract resulted in a significant increase in energy expenditure (a measure of metabolism), plus also had a significant effect on fat oxidation. While some of the effects were originally theorized to be due to the caffeine content of green tea, the researchers discovered that the tea actually has properties that go beyond those that would be explained by the caffeine.

Drinking 2-4 cups of green tea per day can help you shed some of that hard-to-lose weight. The International Journal of Obesity states that green tea contains polyphenols which cause your body to produce unnecessary heat, thus "wasting" calories. When preparing green tea, be sure not to use boiling water, as this will cause the tea to be bitter. Also, the longer the tea steeps, the more bitter it will taste.




Green tea fields

Green tea can also help:

• Revive aging skin cells.
• Boost your brain power.
• Battle creaky knees.
• Keep your heart healthy.

A Brew for Your Brain

Green tea is not only good for your body, but it also may be good for your brain.
In a study, older people who drank at least 2 cups of antioxidant-rich green tea per day were about 50 percent less likely to develop cognitive impairment compared to the people who drank 3 or fewer cups per week. Exercising regularly and keeping your brain busy with puzzles, books, and problem solving are other good ways to stay sharp.

Correct water temperature and steeping time are important when making a flavorful cup of tea. Black and herbal teas should be prepared with boiling water and steeped for 4 to 6 minutes. However, these conditions are too harsh for delicate green tea and may affect the flavor and potency. When preparing green tea, heat water to approximately 160-180 degrees Fahrenheit. If you don't have a thermometer, just bring the water to a boil and then remove it from the heat source for about a minute. Pour the water over your green tea bag or leaves and steep for 2 to 3 minutes, the optimal infusion time for this kind of tea.

Vitamin C (Ascorbic acid)

Vitamin C (ascorbic acid) is a water-soluble vitamin, which is necessary in the body to form collagen in bones, cartilage, muscle, and blood vessels, and aids in the absorption of iron. Dietary sources of vitamin C include fruits and vegetables, particularly citrus fruits such as oranges.

Severe deficiency of vitamin C causes scurvy. Although rare, scurvy includes potentially severe consequences, and can cause sudden death. Scurvy is treated with vitamin C, and should be under medical supervision.

Many uses for vitamin C have been proposed, but few have been conclusively demonstrated as being beneficial in scientific studies. In particular, research in asthma, cancer, and diabetes remain inconclusive, while no benefits have been found in the prevention of cataracts or heart disease.

The use of vitamin C in prevention/treatment of the common cold and respiratory infections remains controversial, with ongoing research. For cold prevention, more than 30 clinical trials including over 10,000 participants have examined the effects of taking daily vitamin C. Overall, no significant reduction in the risk of developing colds has been observed. In people who developed colds while taking vitamin C, no difference in severity of symptoms has been seen overall, although a very small significant reduction in the duration of colds has been reported (approximately 10% in adults and 15% in children). Notably, a subset of studies in people living in extreme circumstances, including soldiers in sub-arctic exercises, skiers, and marathon runners, have reported a significant reduction in the risk of developing a cold of approximately 50%. This area merits additional study, and may be of particular interest to elite athletes or military personnel.

For cold treatment, numerous studies have examined the effects of starting vitamin C after the onset of cold symptoms. Overall, no significant benefits have been observed.

Synonyms

Antiscorbutic vitamin, ascorbate, ascorbic acid (AA), ascorbyl palmitate, calcium ascorbate, cevitamic acid, iso-ascorbic acid, l-ascorbic acid, sodium ascorbate.

Evidence
These uses have been tested in humans or animals. Safety and effectiveness have not always been proven. Some of these conditions are potentially serious, and should be evaluated by a qualified healthcare provider.

Uses based on scientific evidence	Grade*
Vitamin C deficiency, scurvy Causes: Scurvy is caused by a dietary deficiency of vitamin C. Although scurvy is uncommon, it may occur in malnourished individuals, those with increased vitamin C requirements (such as pregnant or breastfeeding women), or in infants receiving unsupplemented milk diets. There are rare reports of scurvy due to tolerance or resistance following long-term high-dose use, including infants born to mothers taking vitamin C throughout their pregnancy.Symptoms: Initial symptoms of scurvy in adults may include loss of appetite, diarrhea, shortness of breath, weakness, and fever, followed by irritability, depression, leg pain, pseudoparalysis, swelling over long bones of the body, anemia, paleness, poor wound healing, corkscrew hair, dry eyes, skin thickening (hyperkeratosis), and bleeding (particularly gum bleeding, bleeding behind the eyes causing prominence [proptosis], bleeding at the joints of the ribs and sternum causing discoloration under the skin of the chest [costochondral beading, scorbutic rosary], skin bruising, or blood in the urine or stool). In infants, symptoms may include irritability, thigh tenderness, pseudoparalysis, bleeding around the lower ends of the leg bones (femur and tibia) causing pain, and assumption of a frog-leg posture. If left untreated, scurvy can proceed to seizures, shock or sudden death.History: Scurvy has been described since ancient Egypt, and epidemics were witnessed during the 16th-18th Centuries, in particular among sailors. In the mid-1700s, the British naval surgeon James Lind discovered that oranges and lemons, both sources of vitamin C, are effective in preventing/curing scurvy.Diagnosis: The diagnosis of scurvy is usually clinical, particularly in infants, based on symptoms, a history of vitamin C deficiency and low blood levels of ascorbic acid.Treatment: Vitamin C administered by mouth or injection is effective for curing scurvy. If vitamin C is not available, orange juice can be used for infantile scurvy. Symptoms should begin to improve within 24-48 hours, with resolution within seven days. Treatment should be under strict medical supervision.	A
Common cold prevention (extreme environments) Scientific studies generally suggest that vitamin C does not prevent the onset of cold symptoms. However, in a subset of studies in people living in extreme circumstances, including soldiers in sub-arctic exercises, skiers, and marathon runners, significant reductions in the risk of developing colds by approximately 50% have been reported. This area merits additional study, and may be of particular interest to elite athletes or military personnel.	B
Iron absorption enhancement Based on scientific research, vitamin C appears to improve oral absorption of iron. Concurrent vitamin C may aid in the absorption of iron dietary supplements.	B
Alkaptonuria Alkaptonuria is a disorder characterized by the absence of the enzyme homogentisic acid oxidase, with a resulting accumulation of homogentisic acid in the blood and urine. Limited research reports that daily high-dose vitamin C may provide symptomatic relief and slow progression of complications of this disorder. Additional evidence is merited in this area.	C
Asthma It has been suggested that low levels of vitamin C (or other antioxidants) may increase the risk of developing asthma. The use of vitamin C for asthma has been studied since the 1980s (particularly exercise-induced asthma), although the evidence in this area remains inconclusive. Additional research is necessary before a clear conclusion can be drawn.	C
Cancer prevention Dietary intake of fruits and vegetables high in vitamin C has been associated with a reduced risk of various types of cancer in population studies (particularly cancers of the mouth, esophagus, stomach, colon, or lung). However, it is not clear that it is specifically the vitamin C in these foods that is beneficial, and vitamin C supplements have not been found to be associated with this protective effect. Experts have recommended increasing dietary consumption of fruits and vegetables high in vitamin C, such as apples, asparagus, berries, broccoli, cabbage, melon (cantaloupe, honeydew, watermelon), cauliflower, citrus fruits (lemons, oranges), fortified breads/grains/cereal, kale, kiwi, potatoes, spinach, and tomatoes.	C
Cancer treatment Vitamin C has a long history of adjunctive use in cancer therapy, and although there have not been any definitive studies using intravenous (or oral) vitamin C, there is evidence that it has benefit in some cases. More well-designed studies are needed before a firm recommendation can be made.	C
Plaque/ calculus on teeth In preliminary study, a reduced amount of calculus, visible plaque and bleeding gum sites was observed after use of vitamin C chewing gum. Further research is needed to confirm these results	C
Pregnancy The data are too few to say if vitamin C supplementation alone or combined with other supplements is beneficial during pregnancy. Preterm birth may increase with vitamin C supplementation. Although some study results show that daily supplementation can effectively lessen the incidence of premature rupture of chorioamniotic membranes (PROM). A gynecologist and pharmacist should be consulted before taking any herbs or supplements.	C
Stroke prevention There are variable results of studies that have measured the association of vitamin C intake and risk of stroke. Some studies have reported no benefits, while other research reports that daily low-dose vitamin C may reduce the risk of death from stroke. Additional research is merited in this area. Individuals at risk of having a stroke should speak with their healthcare provider about the role of vitamin C supplements in stroke prevention.	C
Vaginitis Preliminary human study shows that vitamin C vaginal tablets given once a day may help patients suffering from non-specific vaginitis. Further research is needed to confirm these findings.	C
Cataracts (prevention/progression) Although population research initially suggested a reduction in cataract formation among individuals taking vitamin C for at least 10 years, subsequent prospective research found no reduction in the seven-year risk of age-related cataract formation or progression with the use of daily vitamin C.	D
Common cold prevention (general) More than 30 clinical trials including more than 10,000 participants have examined the effects of taking daily vitamin C on cold prevention. Overall, no significant reduction in the risk of developing colds has been observed. In people who developed colds while taking vitamin C, no difference in severity of symptoms has been seen overall, although a very small significant reduction in the duration of colds has been reported (approximately 10% in adults and 15% in children). Laboratory experiments in which volunteers are infected with respiratory viruses while taking vitamin C have yielded differing results, but overall report small or no significant differences in symptom severity following infection.Notably, a subset of studies in people living in extreme circumstances, including soldiers in sub-arctic exercises, skiers, and marathon runners, have reported a significant reduction in the risk of developing a cold of approximately 50%. This area merits additional study, and may be of particular interest to elite athletes or military personnel.	D
Common cold treatment Numerous studies have examined the effects of starting vitamin C after the onset of cold symptoms. Overall, no significant benefits have been observed. Initial evidence from one study reports possible benefits with high doses of vitamin C taken at the onset of symptoms, but without additional evidence this remains indeterminate. At this time, the scientific evidence does not support this use of vitamin C.	D
Heart disease prevention Vitamin C does not appear to lower cholesterol levels or reduce the risk of heart attacks. Effects on cholesterol plaques in heart arteries (atherosclerosis) remain unclear, and some studies suggest possible beneficial vasodilation (artery opening) properties. Based on the current scientific evidence, vitamin C is generally not recommended for this use. People at risk of heart attacks should speak with their healthcare provider to consider preventive measures such as aspirin.	D
Premature infants In a randomized controlled trial, no significant benefits or harmful effects were associated with ascorbic acid supplementation throughout the first 28 days of life.	D

*Key to grades

A: Strong scientific evidence for this use;

B: Good scientific evidence for this use;

C: Unclear scientific evidence for this use;

D: Fair scientific evidence against this use;

F: Strong scientific evidence against this use.

Uses based on tradition or theory

The below uses are based on tradition or scientific theories. They often have not been thoroughly tested in humans, and safety and effectiveness have not always been proven. Some of these conditions are potentially serious, and should be evaluated by a qualified healthcare provider.

Acne, Alzheimer's disease, anemia, anemia in hemodialysis patients, antiviral, antioxidant, atherosclerosis, attention deficit hyperactivity disorder, autism, bronchitis, capillary fragility, cervical dysplasia, Chediak-Higaski syndrome, constipation, cystic fibrosis, delayed onset muscle soreness, dental cavities, dermatitis, diabetes, eye disorders, fluorosis, furunculosis, gallbladder disease, gastric ulcer, hay fever,Helicobacter pyloriinfection, high blood pressure, high cholesterol, histamine detoxification, idiopathic thrombocytopenic purpura, immune stimulation, infertility, jellyfish stings, lead toxicity, male infertility, macular degeneration, melasma, menorrhagia, heavy metal/lead toxicity (mercury elimination), nitroglycerin activity prolongation (nitrate tolerance prevention), oligoasthenozoospermia, osteoporosis, pneumonia prevention, pressure sores, preterm labor, reduction of levodopa side effects, reflex sympathetic dystrophy, skin conditions (wrinkles), skin sun damage, stomach ulcers, sunburn prevention, tuberculosis, urinary acidification, wound healing.

Dosing

The below doses are based on scientific research, publications, traditional use, or expert opinion. Many herbs and supplements have not been thoroughly tested, and safety and effectiveness may not be proven. Brands may be made differently, with variable ingredients, even within the same brand. The below doses may not apply to all products. You should read product labels, and discuss doses with a qualified healthcare provider before starting therapy.

Adults (18 years and older):

Recommended daily intake by the U.S. Food and Nutrition Board of the institute of Medicine for men older than 18-years-old is 90 milligrams per day; for women older than 18 years-old is 75 milligrams per day; for pregnant women older than 18 years-old is 85 milligrams per day; for breastfeeding women older than 18 years-old is 120 milligrams per day. Recently, some experts have questioned whether the recommended daily intake should be raised. Others have recommended higher intake in some individuals, such as smokers, in whom an additional 35 milligrams per day has been recommended by some.

Upper limit of intake (UL) should not exceed 2,000 milligrams per day in men or women older than 18 years-old (including pregnant or breastfeeding women).

Vitamin C administered by mouth or injection is effective for curing scurvy. In adults, 100-250 milligrams by mouth four times daily for one week is generally sufficient to improve symptoms and replete body vitamin C stores. Some experts have recommended 1-2 grams per day for two days followed by 500 milligrams per day for one week. Symptoms should begin to improve within 24-48 hours, with resolution within seven days. Treatment should be under strict medical supervision. For asymptomatic vitamin C deficiency, lower daily doses may be used.

Children (younger than 18 years):

Adequate Intakes (AIs) and U.S. Dietary Reference Intakes (DRIs) for infants ages 0-6 months-old is 40 milligrams per day, and for infants 7-12 months-old is 50 milligrams per day. The DRI for children 1-3 years-old is 15 milligrams per day; for 4-8 years-old is 25 milligrams per day; for 9-13 years-old is 45 milligrams per day; for 14-18 year-old males is 75 milligrams per day; for 14-18 year-old females is 65 milligrams per day; for 14-18 year-old pregnant females is 80 milligrams per day; for 14-18 year-old breastfeeding females is 115 milligrams per day. Recently, some experts have questioned whether recommended daily intakes should be raised.

Tolerable Upper Intake Levels (UL) have not been determined for infants ages 0-12 months, and vitamin C in this group should only be derived from food intake to avoid excess doses. The UL for children ages 1-3 years-old is 400 milligrams per day; the UL for ages 4-8 years-old is 650 milligrams per day; the UL for ages 9-13 years-old is 1,200 milligrams per day; the UL for ages 14-18 years-old is 1,000 milligrams per day (including pregnant or breastfeeding females).

For scurvy/deficiency in children, 100-300 milligrams per day by mouth in divided doses for two weeks has been used. Older or larger children may require doses closer to adult recommendations. If vitamin C is not available, orange juice may be used for infantile scurvy. Symptoms should begin to improve within 24-48 hours, with resolution within seven days. Treatment should be under strict medical supervision. For asymptomatic vitamin C deficiency, lower daily doses may be used.

Safety

The U.S. Food and Drug Administration does not strictly regulate herbs and supplements. There is no guarantee of strength, purity or safety of products, and effects may vary. You should always read product labels. If you have a medical condition, or are taking other drugs, herbs, or supplements, you should speak with a qualified healthcare provider before starting a new therapy. Consult a healthcare provider immediately if you experience side effects.

Side Effects and Warnings
Vitamin C is generally regarded as safe in amounts obtained from foods. Vitamin C supplements are also generally regarded as safe in most individuals in recommended amounts, although side effects are rarely reported including nausea, vomiting, heartburn, abdominal cramps, and headache. Dental erosion may occur from chronically chewing vitamin C tablets.

High doses of vitamin C have been associated with multiple adverse effects. These include kidney stones, severe diarrhea, nausea, and gastritis. Rarely, flushing, faintness, dizziness, and fatigue have been noted. Large doses may precipitate hemolysis (red blood cell destruction) in patients with glucose 6-phosphate dehydrogenase deficiency. High doses of vitamin C should be avoided in people with conditions aggravated by acid loading, such as cirrhosis, gout, renal tubular acidosis, or paroxysmal nocturnal hemoglobinuria. Parenteral (injected) vitamin C may cause dizziness, faintness, injection site discomfort, and in high doses may lead to renal insufficiency (kidney function problems). In cases of toxicity due to massive ingestions of vitamin C, forced fluids and diuresis may be beneficial.

Healthy adults who take chronic large doses of vitamin C may experience low blood levels of vitamin C when they stop taking the high doses and resume normal intake. To avoid this potential complication, people who are taking high doses who wish to reduce their intake should do so gradually rather than acutely. There are rare reports of scurvy due to tolerance or resistance following cessation after long-term high-dose use, such as in infants born to mothers taking extra vitamin C throughout their pregnancy.

Pregnancy and Breastfeeding

Vitamin C intake from food is generally considered safe during pregnancy. However, it is not clear if vitamin C supplementation in amounts exceeding Dietary Reference Intake recommendations is safe or beneficial. There are rare reports of scurvy due to tolerance/resistance in infants born to mothers taking extra vitamin C throughout their pregnancy. The data are too few to say if vitamin C supplementation alone or combined with other supplements is beneficial during pregnancy. Preterm birth may increase with vitamin C supplementation.

Vitamin C is present in breast milk. Vitamin C intake from food is generally considered safe in breastfeeding mothers. Limited research suggests that vitamin C in breast milk may reduce the risk of the development of childhood allergies. It is not clear if vitamin C supplementation in amounts exceeding Dietary Reference Intake recommendations is safe or beneficial.

Interactions

Most herbs and supplements have not been thoroughly tested for interactions with other herbs, supplements, drugs, or foods. The interactions listed below are based on reports in scientific publications, laboratory experiments, or traditional use. You should always read product labels. If you have a medical condition, or are taking other drugs, herbs, or supplements, you should speak with a qualified healthcare provider before starting a new therapy.

Interactions with Drugs

Vitamin C may increase adverse effects associated with acetaminophen.

Vitamin C may increase adverse effects associated with aluminum-containing antacids such as aluminum hydroxide (Maalox, Gaviscon).

Vitamin C may increase blood levels and adverse effects of aspirin, whereas aspirin may decrease blood levels of vitamin C.

The effects of vitamin C may be decreased by barbiturates including phenobarbital (Luminal, Donnatal), pentobarbital (Nembutal), or secobarbital (Seconal).

Vitamin C supplementation may decrease levels of the drug fluphenazine in the body.

Concomitant administration of high doses of vitamin C can reduce steady-state indinavir plasma concentrations.

There is limited case report evidence that high dose vitamin C may reduce side effects of levodopa therapy such as nausea or malcoordination.

Nicotine products such as cigarettes, cigars, chewing tobacco, or nicotine patches may decrease the effects of vitamin C.

Oral estrogens may decrease the effects of vitamin C in the body. When taken together, vitamin C may increase blood levels of ethinyl estradiol.

The effects of vitamin C may be decreased by tetracycline antibiotics such as doxycycline (Vibramycin), minocycline (Minocin), or tetracycline (Sumycin).

Vitamin C in high doses appears to interfere with the blood thinning effects of warfarin by lowering prothrombin time (PT), as noted in case reports in the 1970s. Complications have not been reported (such as increased blood clots).

Interactions with Herbs and Dietary Supplements

When taken together, vitamin C may increase the absorption of iron in the gastrointestinal tract, although this effect appears to be variable and may not be clinically significant.

Vitamin C may increase absorption of lutein vitamin supplements.

Large doses of vitamin C may interfere with the absorption and metabolism of vitamin B12.

Diet and Disease Prevention

There have been recent dietary recommendations that have a proven relationship to a disease or health-related condition. For instance, adequate amounts of calcium in the diet are needed for strong teeth and bones and to prevent osteoporosis.

Saturated Fat, Cholesterol and Coronary Heart Disease

Cholesterol is a waxy, fat-like material that is found in various parts of the body. It comes from two sources -- the liver produces it, and we consume it in animal products, particularly meat and dairy products.

Eating too much saturated fat is one of the major risk factors for heart disease. A diet high in saturated fat causes cholesterol, a soft, waxy substance, to build up in the arteries. Eventually, the arteries harden and narrow. The result is an increased pressure in the arteries as well as strain on the heart to maintain adequate blood flow throughout the body.
Because of its high calorie content, too much dietary fat also increases the risk of heart disease in that it increases the likelihood that a person will become obese. Obesity is another risk factor for heart disease.

Phytochemicals

A phytochemical is a natural bioactive compound found in plant foods that works with nutrients and dietary fiber to protect against disease. Research suggests that phytochemicals, working together with nutrients found in fruits, vegetables and nuts, may help slow the aging process and reduce the risk of many diseases, including cancer, heart disease, stroke, high blood pressure, cataracts, osteoporosis, and urinary tract infections.

"Phyto" is a Greek word that means plant and phytochemicals are usually related to plant pigments. Phytochemicals are biologically active constituents heavily concentrated in the skins of botanicalsand are responsible for their color, flavor and scent.

So, fruits and vegetables that are bright colors - yellow, orange, red, green, blue, and purple - generally contain the most phytochemicals and the most nutrients.

More than 900 different phytochemicals have been found in plant foods and more will be discovered. These protective plant compounds are an emerging area of nutrition and health, with new research reported everyday.

Isothiocyanates (found in broccoli, cauliflower and brussel sprouts) may suppress tumor growth and hormone production. Flavonoids (apples, grapefruit, red wine, etc.), soy and lycopene (found in tomatoes) also demonstrate protection against cancer.


How are they beneficial?
Although phytochemicals are not yet classified as nutrients, substances necessary for sustaining life, they have been identified as containing properties for aiding in disease prevention. Phytochemicals are associated with the prevention and/or treatment of at least four of the leading causes of death in the United States -- cancer, diabetes, cardiovascular disease, and hypertension. They are involved in many processes including ones that help prevent cell damage, prevent cancer cell replication, and decrease cholesterol levels.

Maximum health benefits are derived from consuming a variety of botanicals with a full spectrum of colors/pigments.

Sodium and Hypertension

Sodium is a mineral that helps the body regulate blood pressure. Sodium is also commonly known as salt. It also plays a role in the proper functioning of cell membranes, muscles, and nerves. Sodium concentration in the body is mainly controlled by the kidneys, adrenal glands, and the pituitary gland in the brain.

The balance between dietary intake and kidney excretion through urine determines the amount of sodium in the body. Only a small amount of sodium is lost through the stool or sweat. The amount of sodium in urine is controlled by the steroid hormone aldosterone. Water and sodium are also related. Retention of more sodium is followed by retention of more fluid, and vice versa.

Sodium-sensitive individuals may experience high blood pressure from too much sodium in the diet. The American Heart Association has developed specific guidelines for sodium intake. Dietary changes may be helpful. Sodium intake may have little effect in persons without high blood pressure, but it may have a profound effect in sodium-sensitive individuals. Blood pressure is often controlled by diuretics that cause sodium excretion in the urine.

Fat and Cancer

A diet high in fat has been shown to increase the risk of cancers of the breast, colon, and prostate. A high-fat diet does not necessarily cause cancer. Rather, it may promote the development of cancer in people who are exposed to cancer-causing agents.

A diet high in fat may promote cancer by causing the body to secrete more of certain hormones that create a favorable environment for certain types of cancer. Breast cancer is one of these hormone-influenced cancers. High-fat diets also may change the characteristics of the cells to make them more vulnerable to cancer-causing agents.

To reduce fat in the diet, choose lean cuts of beef, lamb, and pork as well as skinless poultry and fish. Baking, broiling, poaching, and steaming are recommended cooking methods. Choose skim or low-fat milk and dairy products, as well as low-fat salad dressings.

Fiber and Cancer

The addition of fiber in the diet aids in digestion and helps to avoid constipation. Vegetables, fresh fruits (especially dried fruits) and whole wheat, bran, or oatmeal cereals are excellent sources of fiber. To reap the benefits of fiber, it is very important to drink plenty of fluids.

Eating more fruits and vegetables helps provide a good supply of fiber, vitamin A, vitamin C, beta carotene and other carotenoids, and valuable substances called phytochemicals. Studies have shown that a diet high in these nutrients and fiber can reduce the risk of developing cancers of the stomach, colon rectum, esophagus, larynx, and lung.

Vitamin C and beta carotene, which forms vitamin A, are antioxidants. As such, they protect body cells from oxidation, a process that can lead to cell damage and may play a role in cancer.

In addition to nutrients that are needed for normal metabolism, plant foods also contain phytochemicals, plant chemicals that may affect human health. There are hundreds of phytochemicals, and their exact role in promoting health is still uncertain. However, a growing body of evidence indicates that phytochemicals may help protect against cancer.

To get these benefits, eat more fruits and vegetables that contain vitamins A and C and beta carotene. These include dark-green leafy vegetables such as spinach, kale, collards, and turnip greens. Citrus fruits, such as oranges, grapefruit, and tangerines are also high in antioxidants. Other red, yellow, and orange fruits and vegetables, or their juices are also healthful choices. Note: Juicing removes the fiber.

Calcium and Osteoporosis

Calcium is one of the most important minerals for human life. The body uses it to form and maintain healthy bones and teeth. Calcium also plays a vital role in nerve conduction, muscle contraction, and blood clotting.

Osteoporosis is a disease in which the calcium content of bones is very low. In this disease, calcium and phosphorus, which are normally present in the bones, become reabsorbed back into the body. This process results in brittle, fragile bones that are easily broken.

Getting enough calcium in the diet throughout childhood and puberty is one key to preventing osteoporosis. A person who does not get enough calcium growing up will not have sturdy bones. An older person who consumes a low-calcium diet is also at great risk for osteoporosis.

The recommended dietary allowances (RDA) for calcium are based on age, gender, and hormonal factors. Many foods, such as some vegetables, contain calcium. However, milk and dairy products are some of the best food sources. Calcium may also be obtained by taking supplements.The bone disease osteoporosis is caused by more bone cells being resorbed than being deposited. This imbalance results in a progressive loss of bone density and a thinning of bone tissue. Osteoporotic bones are more porous and therefore more vulnerable to fracture.

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