Food For Thought|
Your As Healthy As What You Eat!
David Lawrence Dewey
"Reading provides knowledge...
knowledge leads to answers."
You are as healthy as what you eat. I have said that for years when I have written about health and nutrition in my columns and finally from many sources it is being proven. I firmly believe that many diseases including immune disorders and cancer results from either poor nutrition and or the inability of the body to properly absorb what is being consumed.
The proper forming of the many different types of cells such as, T, B, Natural Killer and Myeloid cells to name a few are the building blocks of a healthy body. These cells not only perform various functions within the immune system, but play a vital role within the body between various organs, the thyroid, liver, pancreas, kidneys, and hypothalmus. Each of these organs create a myriad of hormones and acids that affect the functions of the body in more ways than you can imagine. If you are not creating enough red blood cells, (shortage of B12) you become anemic. If you are creating excessive myeloid cells, (produced from your marrow, these are the mast cells from which various B cells are made from), these turn into immature and abnormal cells that can turn into cancer.
Your digestive system, second to your heart is the most important organ system in your body. Your stomach produces four types of digestive enzymes, pepsin, papsin, papin and hydrochloric acid. These break down the various foods eaten into various things such as amino acids, nutrients, etc. Lacking in either one of these digestive enzymes, the body does not acquire the needed nutrients it needs to form healthy cells. Now what gets in the way is if a genetic abnormally causes the same type of problem that leads to various conditions. When one knows what one is lacking in genetics, these problems can be worked around by providing the body with various foods and supplements to correct to some extent the problems or diseases.
One good example of what I am talking about has been proven by 89 year old Rosemary Fisher. Rosemary has spent a lifetime researching and actually through trial and error has proven what I have been saying for years. You are what you eat. She has written several health nutrition books that actually promotes a healthy body. I recently asked Rosemary what her three top suggestions were for healthy nutrition. This is what she had to say.
1:) "Reduce the intake of saturated animal fats (butter, meats, cheeses), trans fatty acids, and partially hydrogenated fat (found in margarine, crackers, doughnuts), because they are major contributors to cancer, heart, osteoporosis and dementia. I recommend substituting monounsaturated fats (found in olive oil, almonds) or omega 3 fats (found in salmon, walnuts) that help in the battle against cancer, heart disease and dementia."
2:) "Increase the intake of calcium, magnesium, and lysine through yogurt and other non-fat dairy products and soy products. I particularly like defatted soy flour because of its exceptionally high content of lysine. I also like my homemade yogurt that has extra magnesium to help ensure the absorption of calcium. Following this helps to fight osteoporosis, cancer, dementia and heart disease."
3:) "Reduce the intake of sugar (a major bone robber and contributor to heart, stroke and dementia difficulties) and substitute fresh fruits and vegetables, and tupelo honey."
Rosemary has written over 50 desert recipes applying these principles in her books, as well as several examples on her web site at www.foodandlife.com. I strongly encourage you to visit her website and think about purchasing her books. Rosemary's work has been recognized by several leading health organizations as being valid health/nutrition information. Rosemary talks about hydrogenated oils. I first came across this research from a woman doctor in Budapest, Hungary in the early 70's. No one would listen to her then, well they finally are today. Companies to reduce costs, discovered in the early 60's that by hydrogenating oils, putting hydrogen into oils, it would expand the volume up to four fold. Another words, they could take a gallon of a vegetable oil, and make up to four gallons from it. The thing is, hydrogen is very harmful to the body. Recent findings that now back up the woman doctor in Budapest show clearly than hydrogenated oils which produce what are called trans-fatty acids are harmful to the immune system and can actually alter the immune system. Stay clear from any foods that contain in their listings of ingredients that use hydrogenated oils. And use either light butter or a new soft spread called Healthsmart that is made from canola oil and olive oil without the oils being hydrogenated.
As I stated, nutrients are a very important part of how healthy you are. Vitamins and minerals are the building blocks of the body. You've probably read recently that some vitamins and minerals can be toxic. In reviewing various leading research findings, here are the latest findings.
|Nutrient||Daily Safe Dosage||
Dose At Which Significant
Harm Is Known To Occur
|Vitamin A||10,000 IU||
21,600 IU (*1)
10,000 IU (*2)
|Beta Carotene||25 mg||None Known|
|Vitamin D||800 IU||2,000 IU|
|Vitamin E||1,200 IU||None Known|
|Vitamin C||Over 1,000 mg||None Known|
|Thiamin (B1)||50 mg||None Known|
|Riboflavin (B2)||200 mg||None Known|
|Nicotonic Acid (Niacin)||500 mg (*3)||1,000 mg (*3)|
|Nicotinamide (Niacin)||1,500 mg||3,000 mg|
|Pyridoxine (B6)||200 mg||500 mg|
|Folic Acid||1,000 mcg||None Known|
|Vitamin B12||3,000 mcg||None Known|
|Pantothenic Acid||10 mg||None Known|
|Thiamine (B1)||1.5 mg||Unknown|
|Calcium||1,500 mg||Over 2,500 mg|
|Magnesium||700 mg||None Known|
|Chromium||1,000 mcg||None Known|
|Iron||65 mg||100 mg|
|Phosphrous||1,000 mg||None Known|
|Selenium||200 mcg||910 mcg|
|Zinc||30 mg||60 mg|
(*1) Above - Vitamin A: Amounts over 21,600 IU can cause liver damage.
(*2) Above - Vitamin A: Amounts over 10,000 IU can cause birh defects
(*3) Above - Nicotinic Acid - if taking the slow release, take 1/2 of the amount
Long term doses of Vitamin A can store up in tissue and the liver and has been linked to birth defects at over 10,000 IU daily. Vitamin D can build up in fat tissue and harm the liver. Usually though in most adults, the toxic dose is over 50,000 IU a day. In children however, it can he harmful with as little as 2,000 IU daily. Selenium can cause nervous disorders, harm, the liver, skin, nail and teeth problems. Don't take more than 200 mcg daily of Selemium. Excessive long term high doses of Vitamin B6 can cause the limbs to go numb. Many supplements contain B6 so make sure you're not taking more than you should. Zinc doses of over 60 mg can cause copper to not be properly absorbed. It can also lower your antioxidants and cause immune system problems. It can harm your arteries by increasing the bad cholesterol to good cholesterol. If your taking the regular form of Niacin to help control your cholesterol, be careful. Doses over 1,000 mg can cause liver damage, along with nausea, diarrhea and flushing of the skin. More dangerous if the slow releasing form, nicotinic acid. You should only be taking this form under the care of a physician.
There is no need to worry about Vitamin C, despite what you may have read. There is no evidence that Vitamin E or Calcium has any harmful effects. Some new findings indicate that Vitamin C with Calcium may actually prevent kidney stone growth. Concerning Beta Carotene, there are some recent findings that may indicate that smokers who drink heavily may be exposing themselves to a greater risk of lung cancer. Otherwise if you don't smoke and drink heavily, then Beta Carotene along with Vitamin C and E are the best antioxidants to destroy free radicals, those nasty little varmints that run around playing havoc with your immune system.
Vitamin A helps in the formation and maintenance of healthy skin, hair and muscous membranes, healthy bone growth and teeth. Helps eyes to see in dim light, and is a strong antioxidant. Thiamine, Vitamin (B1) helps the body release energy from carbohydrates. Very important for the healthy formation of nerve cells. Professional athletes or people who work out daily need more. Riboflavin (B2) and Niacin helps the body release energy from protein, fat and carbohydrates. Pantothenic Acid helps metabolize food used in the production of various body compounds and hormones. A hair nutrient. Vitamin (b6) uses protein to build body tissue. Need for this is directly related to protein intake. Vitamin (B12) aids in the formation of red blood cells, build genetic material, helps the nervous system to function properly and assists in the metabolism of protein into acids. Biotin breaks down fatty acids. Folic Acid is need to form genetic material, especially during fetal formation. Too much can cause birth defects though, but has been shown to reduce babies born with spinal bifida defects. It also helps the body form red blood cells like B12. Vitamin C, a powerful antioxidant to destroy free radicals. Free radicals cause premature aging and can cause normal cells to go amok, turning into cancer cells. It forms collagen, a required protein for the bones, cartilage, muscle and blood vessels. Vitamin D, needed for strong bones and teeth. Vitamin E protects Vitamin A and other essential fatty acids from oxidation. Prevents breakdown of boy tissues, helps prevent cancer, heart disease and stroke. Calcium, primary nutrient used in building bones and teeth and maintaining bone strength. Copper is needed for the formation of hemoglobin which keeps bones, blood vessels and nerves healthy.
Iodine, a required nutrient for the thyroid gland. Without it, you will develop goiter and possibly become hypothyroid. By the way, I need to pass this information on to you about the thyroid. Recent studies indicate that 30% of people that are hypothyroid are being missed. They are either not listening to their body symptoms or their doctors are missing it. One important symptom is that if you wake up with a consistent lower temperature, ( take your temperature even before getting out of bed), a temperature between 96.4 and 97.6, you are probably hypothyroid. I am mentioning this, because without enough Free T3 and Free T4 in your body, in can cause a myriad of problems of how your body absorbs and uses vitamins, nutrients and minerals. There are several websites, including the American Thyroid Society which provides more detailed information about this.
Iron is a critical nutrient as it is the primary carrier of oxygen in the hemoglobin and myoglobin of the body. However, too much of this can cause heart conditions in men. Magnesium is used in manufacturing certains proteins and acids that body needs to release energy from muscles, aids in the regulation of body temperature and blood pressure. Phosphorous needed to build strong teeth and dones. Helps in the release of energy from fat, protein and carbohydrates. Potassium is what helps your muscles to contract properly, maintain fluid electrolytes, helps send nerve impulses throughout the body. Zinc, crucial in the formation of protein in the body, blood formation, cell formation. Helps speed up wounds and an immune system booster.
In addition, there are other minerals and acids the body needs. These are, L-Tartaric Acid, Succinic Acid, Manganese, L-Asorbic Acid, Potassium, Copper, Molybedu, Vanadium, Nickel, Boron, Fluorine, Cobalt.
Research findings have found that by taking vitamins or any supplement in tablet or capsule form that you absorb only 58% to 65% of the vitamin or supplement. This is due to your digestive process which destroys a great percentage of the dose you have taken. And these amounts that are absorbed only stay in your system from 2 to 6 hours. However, spray or liquid form of vitamins or minerals are absorbed 92% to 95% into the blood stream and by taking 3 to 4 small doses of these daily, you maintain a higher amount in your body over a continous 18 to 20 hour period. Even the National Health Advisory Board states, "Oral liquid or spray is far superior, showing higher concentrations with lower more frequent doses. Avoidance of gastrointestinal system is preferred when spray or sub lingual is available. Medical procedures to obtain proper concentration of nutrients to be beneficial to an individual must be administered every 3 to 4 hours." Mayor Pharmaceutical Laboratories has patented a new way to take vitamins and minerals by spray. If you want to know more about these call them at 1-800-582-5273. The products are not in stores yet and are being marketed by local distributors. I understand you can also become a local distributor in your area. I believe that within a few years, taking vitamins, supplement, medicines by mouth will be a thing of the past. Instead you'll just spray it into your mouth. There is already a viral nose spray available by prescription now that has been proven to kill nasal viruses that cause the common cold.
Finally, there is no better way to obtain nutrients by eating correctly. Eat a variety of foods. People require over 40 different nutrients to stay healthy. Make sure you eat fruits, vegetables, whole-grain cereals, lean meats, fish and poultry, peas, beans and low-fat dairy products. It has been proven that if you fish at least once a week, you reduce the risk of heart disease by 1/2 half, yes 1/2. A minimum of 20 grams of fiber a day, is recommended, 30 grams is actually better. Presently most people only eat 11 grams of fiber a day. Maybe that is why there is a higher incidence of colon cancer in the countries where populations are consuming less fiber. People in countries that eat more fiber daily have the lower incidence of colon cancer. And don;t go overboard with eating low-fat or no-fat foods. Recent studies show that a too much of a low-fat diet can actually be harmful to your body. I also recommend the taking of additional small amounts of vitamins and minerals. Although we all try to eat properly, we don't.
Last but least. You must consume plenty of "PURE" water. "PURE" water meaning it is free from many of the bacteria now entering our water supplies. I have advocated for many years that one should drink 60% of their body weight in ounces. Meaning, if your a man weighing 175 pounds...you should drink at least 100 ounces, ( 60% of 175 ) pounds daily, not just the standard 6-8 glasses a day as recommended. I fully believe that most of our health problems come from our bodies not being hydrated properly with water, for we are mostly water! And if we don't maintain that proper level in our tissues, diseases will set in. Make sure your water is bottled water, not tap water. You'll need to also take a daily LIQUID mineral and trace element mineral to replace the lost minerals in the water filtering process. I would like to end this column with a plea to the people and my readers in all countries. I call upon the loving grace of whatever you term is "GOD" in your life. Please use that grace to stop all the inhumane acts that are being done everywhere. That includes the rapes and murders in Indonesia. The bombings in Ireland. I call upon the Mothers of the world. Don't you realize the power you hold in which you could stop this all. Have we not grown into an un-civilized form of humanity who preach their different religions, but hardly practice them. What happen to the one similar teaching and law among all the religions, "LOVE THY NEIGHBOR". Or is that simply to hard for humans to do? God help us what another intelligent life form may think of us.
~ David Lawrence Dewey ~
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Updated January 1st, 2005