ANTIOXIDANT VITAMINS

VITAMIN A:  Also known as retinol,  was the first vitamin to be isolated and chemically defined. Vitamin a is fat soluble.  Vitamin A is found in foods of animal origin: Meat, milk, cheese, butter, and others.  Vitamin A  scavenges free radicals, helps prevent chronic inflammation, and helps you see at night.

Vitamin A protects your immune system and...

• Strengthens mucous membranes
• Stands as your first line of defense against poisons, germs, and oxidants
• Protects your thymus gland, central to your immune system
• Promotes good health for your teeth, gums, skin, and bones and helps you make protiens 

DO NOT OVERDOSE!

As a fat soluble vitamin, Vitamin A is stored in your body.  You need to be careful not to overdose, in order to avoid excess buildup, especially in your liver.  Most sources recommend 5,000 to 10,000 IU* daily for general health

*IU is equivalent to milligrams.

THE CAROTINOIDS

There are about 600 carotinoids in nature.  Twenty of these carotinoids have been identified in common foods.  These foods are the most colorful fruits and vegetables.People who eat plenty of foods rich in carotinoids are  much less likely to develop degenerative diseases and cancer than those who shun these foods.

UNLIKE VITAMIN A, THE CAROTINOIDS ARE SAFE AT HIGH DOSES

SIX OF THESE CAROTINOIDS ARE CONSIDERED THE MOST IMPORTANT

 BETA CAROTINE  (pro Vitamin A):  This is the most well known of the carotinoids.  The richest sources of beta carotine are:  carrots, broccoli, cantaloupe, spinach, and kale.  Beta Carotine is converted into Vitamin A as the body needs it.  The remainder acts as an antioxidant.  Also, Beta Carotine...

• Inhibits the formation of free radicals
• Strengthens the immune system
• Reduces the risk of atherosclerosis, heart attacks, strokes, and cataracts

CAUTION

If you have hypothyroidism, your body may not convert alpha or beta carotine into Vitamin A.  It's best to avoid supplements containing these.  DO NOT TAKE SYNTHETIC  BETA CAROTINE IF YOU SMOKE OR HAVE BEEN EXPOSED TO ASBESTOS.

ALPHA-CAROTINE:  May be even more powerful than Beta-Carotine in protecting skin, eye, liver, and lung tissue adainst free radical damage.  The best food sources are cooked carots and pumpkin.  CAUTION!  See the Beta-Carotine caution above.

LUTEIN AND ZEAXANTHIN:  Both these carotinoids protect the eyes from free radical induced macular degeneration, a comon cause of blindness in people over sixty-five.  Prevention of this condition is particularly important because there is no cure and cannot be reversed.

• Lutein is found in  corn, green leafy vegetables, egg yolk, and other yellow or orange foods like yames, oranges, apricots, peaches, and summer squash.
• Medications or supplements that decrease fat absorption may reduce your body's ability to use Lutein. This substance is five times more readily available from vegetables tan is beta-carotine..
• Zeaxanthin is found in corn, oranges, egg yolk, green leafy vegetables, and peppers.

LYCOPENE gives tomatoes and other fruits and vegetables their red color. It  is a fat soluble pigment  not well absorbed unless your food source is heated first with a small amount of oil or fat.

•   Lycopene inhibits the growth of many types of cancer cells.
• Blood levels of  lycopene decline with age.
• Pizza and spaghetti sauces have the  most lycopene and are useful in lowering the riskof prostate cancer.
• Lycopene prevents the oxidation of LDL (low density lipids), reducing the risk of heart disease and strokes,
• You need at least 40 mg. of Lycopene daily.  You can find this in two glasses of V8 juice.

CRYPTOXANTHIN:  Found in papayas, peaches, tangerines, and oranges.

• Cryptoxanthin can be converted into Vitamin A as needed.
• May protect against cervical cancer.

VITAMINS C & E

VITAMIN C:  Also known as ascorbic acid, vitamin C performs hundreds of essential functions.  Most animals make it themselves.  Humans cannot.  Humans need to get vitamin C daily from foods and supplements.  The best natural sources are citrus fruits, berries, green leafy vegetables, tomatoes, cantaloupe, potatoes, and peppers.

Vitamin C works best with certain minerals; calcium, cobalt, copper, iron, and sodium. Vitamin C is water soluble and doesn't need for absorption, or to do its many jobs:

• Forms collagen, a fibrous connective tissue.
• As a natural antihistamine, Vitamin C reduces the symptoms of allergies and asthma.
• Vitamin C is an antibiotic, both viral and antibacterial.  It has anti cancer properties and protects your DNA from free radical damage.
• Vitamin C prevents the oxidation of LDL (low density lipids).  It also acts as a chelating agent to help keep your arteries clear.
• To help your circulation along, Vitamin C boosts the function of the other antioxidants.

CAUTIONS

CAUTION I:   About one in every 5,000 people of Northern European descent (Swedes, Norwegians, Laplanders, etc), have a hereditary disorder called hemochromatosis.  This genetic mutation results in excessive iron absorption.  Vitamin C taken by these people may cause excess iron in the blood.

CAUTION II:  Large doses of Vitamin C can alter the results of certain blood & urine lab tests. Tell your doctor before testing if you take this vitamin in large quantities.

CAUTION III:   Excessive Vitamin C intake may cause oxalic acid and uric acid  stone formation.  This is prevented by drinking enough water and taking magnesium and vitamin B6 with vitamin C.  Some formulations of vitamin C contain these elements to counter this potential effect.

VITAMIN E:  The most important group of fat soluble antioxidants, this group is called tocopherols.  The synthetic form of vitamin E is called TOCOPHERYLS.  Note that there is only a single letter difference in the name here and it is important to note that difference when reading a vitamin label.  ALPHA TOCOPHERYLS ARE TO BE AVOIDED!  You want to use only the natural form of vitamin E.

The best food sources are raw vegetables, oils, nuts, nut butter, and rice bran oil.  Green leafy vegetables also contain some vitamin E.

Besides assisting blood flow, vitamin E has various antioxidant functions:

• It prevents oxidative damage.
• It prevents fats and oils from turning rancid.
• It protects your body fats from lipid peroxidation.
• Eating vitamin E containing foods is associated with lower cancer rates.

The tocopherols are four forms of vitamin E: Alpha, Beta, Gamma, Delta.  A good vitamin E supplement will contain all four forms. For prevention of diseas, take 400 IU (milligrams) daily.

CAUTIONS

• Vitamin E can accumulate in body fat.  It is possible to overdose.
• High doses of vitamin E should be taken with vitamins A and C. (refer to the cautions for these vitamins.)
• Do not take vitamin E with iron. Unless you are a premenopausal woman,  take iron supplements only when prescribed by a doctor.
• If you are expecting surgery, including tooth extraction, stop taking vitamin E supplements at least two weeks before to avoid excessive bleeding.

TOCOTRIENOLS

Tocotrienols are another class of vitamin E compounds found in palm oil and rice bran oil.  Other food sources of tocotrienols are:

• The bran portion of cerial grains; oats, wheat, and barley.
• Oils; grape seed oil.  Read the label.  Oils must be "cold pressed."

Tocotrienols have strong antioxidant properties.  They may have an anti cancer effect, especially against breast cancer. Tocotrienols have other uses too:

• They can reduce unwanted fats in your circuatory system and decrease tissue swelling.
• They break down foreign protiens.
• They move around cell membranes more easily than tocopherols and distribute themselves more evenly.
• They are 40 to 60 times more readily ecycled in your body than tocopherols.

The downside to tocotrienols is that they may or may not be bioavailable (easily used in your body).  They are less easily absorbed and a lot more expensive than tocopherols. 

 ANTIOXIDANT MINERALS

Selenium & Zinc

SELENIUM:   All minerals have antioxidant properties.  Selenium and Zinc are the standouts among the mineral antioxidants!   Selenium is a mineral chemically similar to sulphur.  Selenium works closely with vitamin E.  Each increases the potency of the other.  Selenium is critical to the production of glutathione peroxidase, found in every cell in your body.  Glutathione is a very important antioxidant manufactured by your body.

Some natural sources of selenium are brazil nuts, garlic, broccoli sprouts, onions, brussels sprouts, and egg yolks,  This mineral has many functions in your body:

• When used with vitamins C, E, and beta-carotine, selenium works to block many chemical reactions that create free radicals.
• Selenium helps stop damaged DNA molecules from reproducing and spreading (mitosis), as they do in cancer.
• Selenium acts to prevent tumor formation by helping to kill cancerous and precancerous cells.
• Selenium activates an enzyme responsible for controlling thyroid function.  This enzyme helps convert T4 to T3 and it is very sensitive to selenium deficiency. (HypoThyroids take note!)  
• Selenium helps increase fertility in men.

The optimum dosage for selenium is 200 mg/day.  CAUTION; More than 400 mg/day can be toxic.

ZINC:  A mineral essential to any antioxidant program.  Zinc is needed in small amounts, with the danger of large amounts becomingtoxic.  A lack of dietary zinc is associated with higher cancer rates.  Some functions of zinc in your body are:

• Zinc oversees the flow of body processes and the maintenance of enzyme systems.
• Zinc is part of many vital enzymes including the antioxidant superoxide dismutase (SOD).
• Zinc helps maintain your body's acid-alkaline balance.  This is vitally important!
• Zinc is important in the development of all reproductive organs, especially the prostate.
• Zinc is needed for DNA synthesis.
• Zinc is important in controlling the progession of macular degeneration.

Natural sources for zinc include meat, seafood, wheat germ, brewer's yeast, pummpkin seeds, and eggs.

Note
15 mg is the normal dose of supplementary zinc.  Higher doses may be needed for specific situations, like macular degeneration where 80 mg are often recommended.

CAUTION 1: Excessive zinc can cause nausea and copper deficiency.

CAUTION 2: You need to take vitamin A, calcium, and phosphorous with zinc for best results.  

OTHER ANTIOXIDANT SUBSTANCES

Glutathione and Glutamine

GLUTATHIONE:  Glutathione and glutamine are master antioxidants made by your body.  Shortages of these antioxidants can lead to grater susceptibility to free radical damage  Glutathione is the anti aging amino acid.  Glutamine is another amino acid and the prime component of glutathione.  Glutathione, as your body's primary antioxidant, is found in neraly every cell of your body, although primary emphasis is given to your liver, spleen, kidneys, and pancreas.

Glutathione also protects the protiens in your brain from damage.  Since it works to prevent damage from toxic substances, glutathione may hel prevent cancer.

Glutathione detoxifies heavy metals such as mercury and cadmium.  Since such heavy metals can cause osteoporosis, glutathione may help your bones.

Food sources include fruits and vegetables but cooking reduces the potency ot their glutathione content. 

The suggested supplement is 50 mg,
once or twice a day.

Glutathione may be difficult to absorb separately as a supplement.  To increase absorption, it should be taken with both selenium and vitamin B2.  Selenium and vitamin B2 increase the antioxidant activity of glutathione.

The amino acid methionine helps protect your body against glatathione depletion. Food sources of methionine include beans, eggs, fish, garlic, lentils, and yogurt

GLUTAMINE:  Glutamine is an amino acid and the most abundant protien builder in your body. Glutamine helps yourbody make glutathione.Glutamine improves intelligence, even in mentally deficient children

Glutathione boosts the level of  HGH (human growth hormone).  It enhances the muscle size of healthy people who work out.

Note
Glutathione and glutamine are not the same as
MSG (Monosodium Glutamate), but if you are
sensitive to MSG, consult a doctor before taking
any supplements of glutathion and glutamine.

LIPOIC ACID

Often called the "universal antioxidant," Lipoic Acid is a vitamin like substance produced naturaly by the body:

• Lipoic Acid is considered the most powerful of all the antioxidants.
• Lipoic Acid is not exclusively fat or water soluble.

Along with  glutathione, vitamins A and C and coenzyme Q10, Lipoic Acid is one of the master antioxidants that make up theantioxidant network.   Here are some of the things Lipoic Acid can do:

• If vitamin C or E are low, Lipoic Acid can fill in temporarily.
• Lipoic Acid boosts the activity of the antioxidant network.
• Lipoic Acid can increase glutathione production.
• Lipoic Acid can help reverse some of the brain damage caused by a stroke.
• Lipoic Acid  can prevent serious complications from diabetes.

Dosage
If you are over 40, one or two tablets or capsules
of 50mg per day are suggested.  (The RDA is400 IU^*)

^*IU is the same as milligrams

COENZYME Q10(CoQ10 UBIQUINONE)

Coenzyme Q10 is a nutrient produced by the body and found in all living cells.  This nutrient is essential for carrying out all of your bodily functions.  Your cells cannot work without it.   Coenzyme Q10 production decreases with age.

Like vitamin E, CoQ10's counterpart, CoQ10 is fat soluble. CoQ10 should be taken with selenium, glutathione, and L-Carnitine.  IF YOU ARE TAKING A STATIN DRUG SUCH AS LIPITOR, CRESTOR OR ZOCOR, YOU ABSOLUTELY NEED SUPPLEMENTARY CoQ10!  Statin drugs vigorously deplete CoQ10 in your body.

Natural sources of CoQ10 include wheat germ, rice bran, and eggs.

NOTE
To increase blood levels of CoQ1o, you might prefer to use vitamin B6 (Pyredoxine). Vitamin B6  is cheaper than CoQ10.  50 to 100 mg/day is considered safe.  Vitamin B6 is found in B complex formulations in potencies of 50 and 100 milligrames.

MELATONIN

Melatonin is a powerful antioxidant made by the pineal gland , mainly at night, in the dark.  Like other substances in your brain, melatonin is a hormone as well as a free radical scavenger.  It is present in tomatoes and other foods.

Melatonin regulates your circadian rythms, counteracting insomnia and jet lag.  Among its other benefits, melatonin has been used successfully in cancer studies.  Melatonin levels decline with age, accounting significantly fori insomnia in the elderly.

If you are under 50, take only very low doses of melatonin and on rare occasions of insomnia.  Excess use may turn off the mechanism that makes melatonin.

CAUTIONS

1. Some drugs, including over the counter NSAIDS (non-steroidal anti-inflammatory drugs; pain killers like aspirin, Advil, Aleve) interfere with your brain and with melatonin production.
2. Take melatonin at bed time only.
3. Do not drive or operate machinery after taking it.  You may becoome too sleepy to concentrate.
4. If you are taking any prescribed drugs, or have any serious illness, do not take melatonin without consulting your doctor.