Critical Functions of Vitamin D

the importance of certain vitamins and minerals in cancer inhibition and better prognosis.

What is Vitamin D?

Vitamin D is technically not a vitamin. It is the name given to a group of fat-soluble prohormones (substances that are precursors to hormones that usually have little hormonal activity by themselves). This supplement must be taken with K2, to direct the calcium it builds into bone only.

Two major forms of vitamin D that are important to humans are vitamin D2, or ergocalciferol, and vitamin D3 or cholecalciferol. Vitamin D2 is made naturally by plants, and vitamin D3 is made naturally by the body when the skin is exposed to ultraviolet radiation (in particular, UVB radiation) in sunlight. Vitamin D2 and vitamin D3 can also be commercially manufactured.

The active form of vitamin D in the body is 1,25-dihydroxyvitamin D. It is involved in a number of processes that are essential for good health, including the following:

• It helps improve muscle strength and immune function.

• It helps reduce inflammation, (critical for Cancer).

• It promotes the absorption of calcium from the small intestine.

• It helps maintain adequate blood levels of the calcium and phosphate needed for bone formation, incorporating minerals to increase strength and density, growth, and repair.

For years, Life Extension has been exploring the potentially devastating consequences of vitamin D deficiency, ranging from cardiovascular disease to cancer. Now in this report, Life Extension magazine examines the link between low levels of plasma vitamin D and autism. At the forefront of this research is Dr. John J. Cannell, executive director of the Vitamin D Council and a forensic psychiatrist at Atascadero State Hospital in California.

The stunning findings suggest that rampant vitamin D deficiency is causally related to brain dysfunction, and may be readily preventable by adequate supplementation.

An epidemic of autism appears to be underway in the United States. According to several respected leaders in child and adult nutrition from across the United States, the current meteoric rise in autism and autism spectrum disorders (ASD) may well be a direct consequence of significant vitamin D deficiencies in pregnant women and their infants.  And evidence points to vitamin D deficiency as the cause of other debilitating brain conditions as well.  This insidious deficiency is readily remedied--yet tragically often missed. 

Read More Here...

Most people get the vitamin D they need through sunlight exposure. It can also be obtained through the diet, but very few foods naturally contain vitamin D. Those that do include fatty fish, fish liver oil, and eggs. 

Most dietary vitamin D comes from fortified foods, such as milk, juices, yogurt, bread, and breakfast cereals. Vitamin D can also be obtained through dietary supplements.

How Vitamin D Reduces the Risk of Cancer

The mechanisms by which vitamin D reduces the risk of cancer are fairly well understood. They include enhancing calcium absorption (in the case of colorectal cancer) [Lamprecht and Lipkin, 2003], inducing cell differentiation, increasing cancer cell apoptosis or death, reducing metastasis and proliferation, and reducing angiogenesis [van den Bemd and Chang, 2002].

In addition, Vitamin D3 down-regulates parathyroid hormone (PTH) [Chapuy et al., 1987]. IGF-I has been implicated in the pathogenesis of human cancer. Since IGF-I stimulates tumor growth and high quantities are a consequence of the standard American diet [Grant, 2002a; 2004], vitamin D can be considered one partial antidote to the American diet.

How Much Vitamin D is needed?

Each person responds differently to UVB exposure and oral intake of vitamin D depending on such factors as skin pigmentation, body mass index (vitamin D is fat soluble), age, condition of digestive tract, other dietary factors, etc.

Dietary vitamin D is insufficient alone to significantly reduce the risk of most cancers since the ingested amounts, up to 200 to 400 I.U. per day, are too low [Grant and Garland, in press]. Evidently, 600 to 1000 I.U per day are required to reduce the risk of vitamin-D-sensitive cancers, except possibly prostate cancer, for which population-average values of serum 25(OH)D are associated with the minimum risk [Tuohimaa et al., 2004; Grant, in press].

The current understanding is that serum 25(OH)D levels should be in the 50 to 70 ng/ml range for cancer prevention and optimal health. The only way to determine one’s 25(OH)D levels is through a blood test.

NOTE: Taking Melatonin supplements allows a reduced dose of Vit. D since they produce a 20 to 100-fold INCREASE in the sensitivity of Breast Cancer cells to Vit. D. This is why periodic blood test to determine Vit. D (25 Hydroxy) level is important.

References:

1. Chapuy MC, Chapuy P, Meunier PJ. Calcium and vitamin D supplements: effects on calcium metabolism in elderly people. Am J Clin Nutr. 1987;46:324-8.

2. Devesa SS, Grauman DJ, Blot WJ, Pennello GA, Hoover RN, Fraumeni JF Jr., Atlas of Cancer Mortality in the United States, 1950-1994. NIH Publication No. 99-4564, 1999. website (accessed March 3, 2004).

3. Doll R, Peto R. The causes of cancer: quantitative estimates of avoidable risks of cancer in the United States today. J Natl Cancer Inst. 1981;66:1191-308.

4. Garland CF, Garland FC. Do sunlight and vitamin D reduce the likelihood of colon cancer? Int J Epidemiol. 1980;9:227-31.

5. Garland C, Shekelle RB, Barrett-Connor E, Criqui MH, Rossof AH, Paul O. Dietary vitamin D and calcium and risk of colorectal cancer: a 19-year prospective study in men. Lancet. 1985;1:307-9.

6. Grant WB. An estimate of premature cancer mortality in the United States due to inadequate doses of solar ultraviolet-B radiation, Cancer, 2002b;94:1867-75.

7. Grant WB. A multicountry ecologic study of risk and risk reduction factors for prostate cancer mortality. Eur Urol. 2004;45:371-9.

~ Be Well. ♥

How are You Impacting Your Teen's Health?

It is imperative that we pay attention to what our pre-teens and teens are eating.  We are heavily involved in setting the stage for their future health. Here is an excerpt outlining the Nutritional needs of teenagers:

Balanced Diet

The Dietary Guidelines for Americans recommends that teenagers have a balanced and varied diet. Eat five fruits and vegetables per day. These can be fresh, frozen, or dried. For energy, eat complex carbohydrate foods, such as brown rice, whole wheat pasta, whole grain bread and sweet potatoes. Eat lean meat, poultry, eggs, fish, beans and nuts to boost your daily protein intake. Protein builds and repairs the tissues in your growing body.

Snacking

Snacking on unhealthy foods can lead to unnecessary weight gain. Having breakfast will prevent this. Breakfast gives you the energy you need to start your day and also helps with your memory and concentration. If you get hungry between meals, avoid snacking on chips, chocolates, cookies, cakes and other high-fat or high-sugar foods. These foods contain saturated fat, which can increase the risk of developing heart disease if eaten frequently. Snack on more nutritious foods such as cheese, yogurt and fruit.

Calcium and Iron

The body's demand for calcium is at its highest during adolescence. Calcium is vital in your diet to build strong bones and teeth. A low intake of calcium during this time can lead to osteoporosis later in life. This is a bone disease where the bones become fragile and likely to fracture. From ages 13 to 18, the daily recommended allowance of calcium is 1,300mg, according to the National Institutes of Health. For age 19, the daily recommended allowance of calcium is 1,000mg.  Eat calcium-rich foods such as low-fat dairy foods, green leafy vegetables and fish.

Iron also is an important mineral in a teen's diet, especially for young women. Eat iron-rich food such as meat, poultry, liver, iron-fortified breakfast cereals, green leafy vegetables, pulses, beans and nuts.

___________

Once a week 4-5 of my son's friends come over to participate in a role playing game  called MouseGuard, and I make sure that I prepare  healthy snack items for them.  It's surprising how well they like what I make and comment that at home it's invariably chips, or crackers, or soda, or candy that they snack on.

It takes under 10 minutes to assemble a plate that you can put in the fridge for your teen to find when they get home:

Girls who take Birth Control pills are at risk of Vitamin B depletion, and should supplement with a well rounded B vitamin.  This is not a trivial matter. Please, please try to encourage your children to eat a wide variety of foods.  And if you need tips for picky eaters, DROP ME A NOTE! I can send you list of  Lunch Ideas that are creative and healthy.

"Lifepak Teen" is a good supplement for kids between 9  - 18 and supplies the following vitamins and minerals:

Serving Size: 2 Capsule Servings Per Container: 60

• Vitamin A   5000 IU
• Vitamin C (as Calcium Ascorbate)  100 mcg
• Vitamin D  200 IU
• Vitamin E  50 IU
• Vitamin K1  20 mcg
• Thiamin  1.5 mg
• Riboflavin  1.7 mg
• Niacin  20 mg
• Vitamin B6  5.0 mg
• Folate  200 mg
• Vitamin B12  15 mcg
• Biotin  150 mcg
• Calcium  250 mg
• Iron  4.5 mg

Calories  

On average, boys require about 2800 calories per day; and girls, 2200 calories per day. Typically, the ravenous hunger starts to wane once a child has stopped growing, though not always, says the dietitian. “Kids who are big and tall or who participate in physical activity will still need increased amounts of energy into late adolescence.” During middle and late adolescence, girls eat roughly 25 percent fewer calories per day than boys do; consequently, they are more likely to be deficient in vitamins and minerals. Read more here.

Eating Disorders

Here's a little 'literature' on eating disorders that many young people have, which underlines the need for monitoring our teens and what signals they may be responding to:

Also, households where there are high academic expectations are well-known breeding grounds for eating disorders.

Finally, many young women between the ages of 14 and 25 develop an eating disorder when they are not only under stress at school or college but also uncertain of their sexual orientation or sexual attractiveness.

Websites

BAM is a website that is both Fun and Informative, and is recommended by Nutrition.gov as a place designed for kids 9-13 years old:

• "BAM provides information to help them make healthy lifestyle choices. The site uses games, quizzes, and other interactive features to teach kids about topics such as food and nutrition, physical activity, and general safety."BAM!
• WebMD
• HealthyChildren.org

~ Be Well.  ♥

Eat Wild Thyme for a Wild Time!

Thyme

, botanically known as

Thymus vulgaris

, is a perennial garden herb that has been employed since ancient times for medicinal and culinary uses.

thyme1

The World's Healthiest Foods

notes that thyme has traditionally been associated with courage, with medieval women giving sprigs of thyme to knights going into battle; it has also been used as an herbal remedy for a host of ailments (PMS, Indigestion, Coughs..). It is an excellent source of iron and manganese, a very good source of calcium and a food source of dietary fiber.Since the 16th century, thyme oil has been used for its antiseptic properties, both as mouthwash and a topical application. Thyme tea, rich in volatile oils, minerals, beneficial phenols and flavonoids, is a healthy beverage choice. One of the popular culinary herb plants, thyme is native to Southern Europe and Mediterranean regions.

For thousands of years, herbs and spices have been used to help preserve foods and protect them from microbial contamination. Research shows that both thyme and basil contain constituents that can both prevent contamination and decontaminate previously contaminated foods.

Thymol has been found to protect and significantly increase the percentage of healthy fats found in cell membranes and other cell structures. In particular, the amount of DHA (an omega-3 fatty acid) in brain, kidney, and heart cell membranes was increased after dietary supplementation with thyme.

In Lebanon we use green and dried thyme extensively.  Dried thyme mixed with sumac, toasted sesame seeds and salt is called Zaatar.

It is the main ingredient in the most traditional breakfast food, namely the Man'oushi...or Zaatar pie, which is sold in every bakery and many street vendor carts.

Mom was certain to serve us Zaatar on mornings when we had exams at school.  She said it helped with memory.  Although she wouldn't have known science was behind her belief, she was right!

Man'oushi

(photo courtesy of Stephen Masry)

Culinary Tips

Green wild thyme makes a very healthy salad!  Serve it with grilled meats and fish, or accompanied by Feta cheese and tomatoes for breakfast.  I like to use it in place of Oregano in some pasta dishes.  Dry Zaatar is delicious sprinkled on yogurt, hummus and plain omelets.

You can find Zaatar at most Middle Eastern markets. Make sure you choose Jordanian or Lebanese Zaatar.  There are some inferior products out there that taste like dirt!

Amending Store Bought Zaatar

For each cup of store bought Zaatar (Middle Eastern Thyme mix) you will need:

• 1 Tbs. dried Sumac (available at Middle Eastern markets in packets or jars) 1/2 tsp. of salt

• 2 tsp. toasted Sesame Seeds (even if there are some in the mix)

Mix all together and store in airtight jars in the refrigerator for 6 months, or freeze for up to 2 years.

zaatar, green

Green Wild Thyme Salad

• 1 bunch of green Wild Thyme, rinsed and leaves picked off stems

• 1 very small Onion (yellow or white), finely chopped

• 1/3 c. finely chopped organic Green Onion

• Juice from 1 freshly squeezed Lemon

• 1 Tbs. extra virgin Olive Oil

• 1/4 tsp. Sea Salt (opt.)

Mix all together in non-metal bowl.  Serve at room temperature for best flavor.

~ Sahtein! (double health)  ♥