A Spice a Day

Cinnamon has been used as a natural therapeutic for countless centuries. Today, it is a popular ingredient in dietary supplements because it is high in polyphenols, which may help lower glucose levels in those who have type-1 and type-2 diabetes (1). Cinnamon may also reduce one’s chances of developing heart disease, according to research, and may be suitable as an aid for ailments such as menstrual cramps and stomach ulcers. Furthermore, mounting research indicates that consuming cinnamon may lower cholesterol and triglyceride levels (2).

Garlic has much research backing for supporting heart health as well. To that end, Brigham Young University discovered that garlic might decrease total cholesterol and triglyceride levels by an average of 10% (2). But, garlic’s health offerings do not end there. It also is an excellent source of vitamin B6, manganese and other minerals thanks to its rich organosulfur compounds like allyl sulfides. Organosulfur compounds may account for some of garlic’s best-established benefits such as decreasing cholesterol synthesis in the liver, inhibiting platelet aggregation, stopping inflammation responses, stimulating glutathione synthesis (an important antioxidant) and more (3).

Ginger is notably used to help stomach indigestion, stomach pain and nausea (1). Recent studies point to gingerol (a component of ginger) as working the same as anti-inflammatory drugs (aspirin and ibuprofen) by inhibiting an enzyme that causes inflammation (1).

Oregano contains among the highest levels of antioxidants in the spice category. When used as a natural preservative in foods, oregano may inhibit the growth of bacteria and may have similar benefits in the body (1). A study published in Experimental and Toxicologic Pathology outlines the antimicrobial effects of oregano on the bacteria associated with ulcers. In a small animal study, a group taking oregano oil experienced less colitis symptoms, ulcers, abscesses and edema than those that did not. “A few other, smaller studies have proved oil of oregano to positively decrease inflammation from colitis, mortality rate among the rodents, and tissue damage as well as helping to regenerate the livers of rats” (4).

Turmeric (which contains a chemical called curcumin) is another spice that can offer improved health benefits, as it may stop blood cells from fusing together, thus preventing potentially fatal blood clots from forming (5). It may also quell inflammation, which can play a part in the onset of obesity and type-2 diabetes. Drew Tortoriello, M.D., research scientist at the Naomi Berrie Diabetes Center at Columbia University Medical Center, and his team investigated the effects turmeric had on diabetic mice (5). It was unearthed that the mice given turmeric were less likely to develop type-2 diabetes and had reduced inflammation levels in their fat tissue and liver (5). Tumeric/curcumin also may be suitable for those with arthritis, colitis, Crohn’s disease, rheumatoid arthritis and bursitis. Turmeric also has antihepatotoxin, antiprotozoal, antibacterial, antioxidant and anti-fungal qualities.

Thyme contains high levels of antioxidants and a variety of beneficial compounds (flavonoids). Research suggests that the antioxidants in thyme may provide age-related benefits, including helping to maintain heart and cognitive health. A study published in the British Journal Nutrition suggests that thyme may also support brain wellness. One group of rats was given a thyme supplement and another group received a control. The control group did not receive any form of supplementation (6). After the study was completed, researchers analyzed the rats’ brains to determine whether the thyme supplementation produced any positive or adverse changes. Clinicians established that the levels of antioxidants in the brains of the mice receiving thyme were comparable to antioxidant levels of much younger mice (6).

Last, hot red pepper not only gives food an extra kick, but it also contains capsaicinoids that have been studied in supplement form as beneficial for weight management (7). Specifically, hot red pepper extract is said to act as a fat-burning agent, appetite reducer and blood sugar/insulin reducer. These positive effects, according to researcher, resulted in a reduction in body mass among those taking capaiscinoids. WF

References
1. McCormick & Company, Inc., “Spices for Health,” www.mccormick.com/SpicesForHealth/SevenSuperSpices/Cinnamon.aspx, accessed Sept. 10, 2009.
2. M. Karns, “5 Spices with Health Benefits,” Ladies Home Journal,  www.lhj.com/recipes/healthy/eating/5-spices-with-health-benefits/, accessed Sept. 10, 2009.
3. Linus Pauling Institute, “Garlic and Oranosulfur Compounds,” http://lpi.oregonstate.edu/infocenter/phytochemicals/garlic/#intro, accessed Sept. 18, 2009.
4. L. Endreszl, “Take Some Oregano and Call Me in the Morning,” www.healthnews.com/natural-health/herbal-remedies/take-some-oregano-call-me-morning-2081.html, accessed September 14, 2009.
5. K. Williams, “Ayurveda: Transforming the Face of Natural Healing,” WholeFoods Magazine, 32 (9), 66–67 (2009).
6. HealthyFellow.com, “Rosemary and Thyme for Brain Health,” www.healthyfellow.com/262/rosemary-and-thyme-for-brain-health/, accessed September 14, 2009.
7. OmniActive Health Technologies, “Capsaicinoid and Hot Red Pepper Fact Sheet.”

Published in WholeFoods Magazine, November 2009
“Consumer Bulletin” is reprinted with permission from Whole Foods magazine and is provided for educational purposes only by your local retailer. No part of this article is intended as medical advice. Always consult your health care provider for any medical problems.

Why We Need D

This vitamin helps promote calcium absorption in the gut and is critical for bone growth and remodeling, according to the National Institutes of Health (NIH) (1). In fact, a lack of vitamin D can cause bones to become thin or brittle. But, taking adequate amounts of calcium and vitamin D can help prevent rickets in children and osteoporosis and osteomalacia in adults, says NIH (1). The U.S. Food and Drug Administration acknowledges the importance of vitamin D. In September 2008, the agency changed its labeling laws to note that there is a relationship between a reduced risk of osteoporosis and calcium and vitamin D (2).• Some studies show that vitamin D levels may play a role in the prevention of colon, prostate, and breast cancers, says NIH (1). • The Linus Pauling Institute suggests that vitamin D is key for immune health as a “potent immune system modulator.” Its effects on the immune system may “enhance innate immunity and inhibit the development of autoimmunity” (3). • A recent Johns Hopkins University study of 13,331 healthy men and women found that low vitamin D levels were associated with diabetes, smoking and a higher body mass index. And, low levels of this important vitamin were associated with a 26% increased rate of mortality from all causes. (4). A separate study published in the Archives of Disease in Childhood indicated that having enough vitamin D in childhood could ward off type 1 diabetes in adulthood. In fact, children given extra vitamin D were 30% less likely to develop the disease. This percentage increased as doses increased (5). 

Are You Getting Enough?

Vitamin D is not found naturally in too many foods, so our bodies have developed a method to synthesize it. When ultraviolet rays from the sun comes in contact with our skin, we naturally produce vitamin D. Fears of developing skin cancer have made individuals avoid sunlight or slather on sunscreens (which blocks the production of the vitamin in our body). As a result, the best bets for getting enough vitamin D are through high-quality dietary supplements, foods fortified with the nutrient or certain fatty fish.

The exact amount of vitamin D needed in healthy individuals is currently an issue of debate. The last time the recommended daily allowance (RDA) for vitamin D was updated was in 1997, which were mainly for bone disease prevention in children and the elderly. Right now, guidelines suggest consuming 200 IU of vitamin D everyday for healthy children and adults age 50 and younger; 400 IU for healthy adults 51–70 years; and 600 IU for those 71 and older. However, many researchers feel these amounts are far from sufficient, as studies indicate that as many as half of Americans are vitamin D deficient (6).

Even more troubling are recent study findings that large numbers of children and teens don’t get enough vitamin D as even mild vitamin D deficiency can lead to rickets, a bone disease. Nationwide Children’s Hospital recently found that 80% of 85 young patients at risk for osteoporosis had insufficient levels of vitamin D in their blood. According to the researchers (who published their findings in the journal, Pediatrics), “Vitamin D insufficiency may contribute to low bone mass or even make the underlying metabolic bone disease worsen if not treated. Vitamin D is essential in bone growth and mineralization in children and adults” (7).

In August 2008, the American Medical Association recommended that the U.S. government increase the RDI for vitamin D. Then in October of this year, the American Academy of Pediatrics suggested doubling vitamin D recommendations for infants, children and adolescents to 400 IU per day (8). Some experts have recommended as much as 1,000–2,000 IU or more of vitamin D daily. It remains to be seen whether the U.S. government will increase its official recommendations.

If you are concerned about whether you’re getting enough vitamin D, talk to your healthcare provider about how much vitamin D you should take. Then, visit your local natural products store for recommendations on the right supplement brand for you. WF

References

1. National Institutes of Health, Office of Dietary Supplements, “Dietary Supplement Fact Sheet: Vitamin D,” http://ods.od.nih.gov/factsheets/vitamind.asp, accessed November 23, 2008.
2. U.S. Food and Drug Administration, “Food Labeling: Health Claims; Calcium and Osteoporosis, and Calcium, Vitamin D, and Osteoporosis. Final Rule,” Fed. Regist. 29; 73 (189), 56477–56487 (2008).
3. Linus Pauling Institute, Oregon State University, “Micronutrient Information Center: Vitamin D,” http://lpi.oregonstate.edu/infocenter/vitamins/vitaminD, accessed November 23, 2008. 
4. “Large Study Links Inadequate Vitamin D Levels and Death,” WholeFoods Magazine 31 (10), 10 (2008). 5. C.S. Zipitis and A.K. Akobeng, “Vitamin D supplementation in early childhood and risk of type 1 diabetes: a systematic review and meta-analysis,” Arch. Dis. Childhood, 93, 512–517 (2008).
6. “Current Vitamin D Questioned,” WholeFoods Magazine 31 (9), 8 (2008).
7. Nationwide Children’s Hospital, “Vitamin D Insufficiency May Be Present in Pediatric Patients with Low Bone Density,” press release, June 5, 2008.
8. American Academy of Pediatrics, Prevention of Rickets and Vitamin D Deficiency in Infants, Children, and Adolescents, (Elk Grove Village, IL, 2008).  

Published in WholeFoods Magazine, January 2009 “Consumer Bulletin” is reprinted with permission from Whole Foods Magazine and is provided for educational purposes only by your local retailer. No part of this article is intended as medical advice. Always consult your health care provider for any medical problems.

The list of B vitamins are:

Vitamin B1 (thiamine)
Vitamin B2 (riboflavin)
Vitamin B3 (niacin, includes nicotinic acid and nicotinamide)
Vitamin B5 (pantothenic acid)
Vitamin B6 (pyridoxine, pyridoxal, and pyridoxamine)
Vitamin B7 (biotin), also known as vitamin H
Vitamin B9 (folic acid), also, vitamin M
Vitamin B12 (various cobalamins; commonly cyanocobalamin in vitamin supplements)

The B vitamins often work together to deliver a number of health benefits to the body. These vitamins are essential for:

 -The breakdown of carbohydrates into glucose (this provides energy for the body)
 -The breakdown of fats and proteins (which aids the normal functioning of the  nervous system)
 -Muscle tone in the stomach and intestinal tract
 -Skin
 -Hair
 -Eyes
 -Mouth
 -Liver

Some doctors and nutritionists suggest taking the B-complex vitamins as a group for overall good health. However, most agree that the best way to get our B vitamins is naturally — through the foods we eat!