C is for Controversy
vitamin c, supplementation, antioxidant, natural sources
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Vitamin C is a celebrity among vitamins. It is necessary for human life, and many people endow it with almost magical powers. The most casual search of the Internet or your local library will tell you that claims and controversy about vitamin C are never ending.
Some facts are not in dispute: Vitamin C prevents and cures scurvy, a disease that, because of improvements in diet worldwide, is hardly seen anymore. It is a powerful antioxidant, meaning that it neutralizes potentially harmful free radicals in our bodies. (However, it may also, under some conditions, become a pro-oxidant, meaning it can promote the production of free radicals.)
It is essential for healthy skin and connective tissue, and for the absorption of iron, as well as other functions. It is water-soluble, and the body can store only small amounts; excess C is eliminated by the kidneys. Thus, humans must consume vitamin C on a regular basis. Many fruits and vegetables are rich in it, especially citrus fruits, peppers, broccoli, strawberries and cantaloupe. Meats and fish have none. Cooking and processing reduce vitamin C.
A Big Dispute: How Much Do We Need?
Current government guidelines call for 75 milligrams daily for women and 90 milligrams for men--the amount in about six ounces of orange juice. Smokers need an extra 35 milligrams a day, as do those exposed to tobacco smoke. The safe upper limit is 2,000 milligrams. Higher doses are not toxic, but may cause diarrhea.
But no matter how modest government guidelines remain, many people believe that vitamin C will prevent or cure almost every disease. Linus Pauling was a brilliant American chemist whose research helped reveal the structure of DNA and who won two Nobel prizes (one in chemistry in 1954, plus one for peace in 1962 for his campaign against nuclear weapons). He became the great champion of vitamin C, believing, in effect, that humans must suffer from a general kind of vitamin C ... read entire entry
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on 11/12/2008
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5.9
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Why I'm a "Cinnamon Girl "
cinnamon, antioxidant, cardiovascular, diabetes
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I'm so not kidding. I have a friend who actually gave me that nickname because of my love of all things cinnamon, from altoids to Cinnamon Dolce lattes, candles to body butter, I surround myself with the spicy sweet scent of this heavenly bark.
Of course, not all things laced with cinnamon are good for you. We're all familiar with its most common use, combined with sugar and baked into high caloric treats. The fatty results: cinnamon buns, cinnamon sugar toast , cinnamon swirl raisin bread... and of course, cinnamon apple pie. But without the sugar, cinnamon's effect on your health is better than good: It's fantastic. In fact, it's emerging as a true wonder food in terms of health protection.
Research has linked the copper-colored stuff with reduced blood sugar, cholesterol, and triglyceride levels in people with
type 2 diabetes, and a recent study published in the American Journal of Clinical Nutrition found that adding a little more than a teaspoon to rice pudding even helped tame blood sugar in people without diabetes. Cinnamon also contains polyphenols, antioxidants that create healthier arteries and reduce the risk of cardiovascular disease. The spice's energizing scent has also been found to help increase alertness.
Best part: cinnamon is easy to add to food you already eat and makes everything taste better. Both ground and stick forms are equally healthy, but sticks have a longer shelf life (one year, compared with 6 months for ground). No need to grind your own; pre-ground store-bought is as good as fresh ground and saves the hassle. Aim for 1/2 to 1 1/2 teaspoons (or one to two sticks) a day.
Try these tricks to get more of the nice spice.
Add 1/2 to 1 1/2 teaspoons to hot oatmeal or cold cereal, or a tablespoon to pancake batter.
Mix 1/2 teaspoon into 2 tablespoons peanut butter and spread onto celery sticks.
Microwave 1 cup soy milk and 1 teaspoon honey for 1... read entire entry
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on 9/24/2008
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6.1
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The Health Benefits of Walnuts - this is for you, OBG ; )
omega 3, lowering ldl, magnesium, antioxidant
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Walnuts are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E. Nuts in general are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 fatty acids - the good fats) that have been shown to lower LDL cholesterol. Walnuts, in particular, have significantly higher amounts of omega 3 fatty acids as compared to other nuts.
More than a decade of scientific evidence shows that incorporating walnuts in a healthy diet reduces the risk of heart disease by improving blood vessel elasticity and plaque accumulation. Walnuts have also been shown to aid in the lowering LDL cholesterol (the bad cholesterol) and the C-Reactive Protein (CRP). CRP was recently recognized as an independent marker and predictor of heart disease.
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on 9/23/2008
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9.2
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