New England Health Advisory

By Inger Pols

On Friday, I looked at how to make healthier meat choices and today I’m going to look at how we can do the same with dairy. Humans are the only species that consumes milk past infancy. And we don’t just consume it: We inhale it! We drink milk and we eat butter, cream, cheese and ice cream more now than ever before. In 2001, Americans consumed 30 pounds of cheese per person. That is eight times more than we consumed in 1909 and more than double consumption in 1975!

While much of the cheese eaten in the early 1900s was made locally on a farm, today we are eating processed shredded cheeses out of plastic bags and we’re eating on the run: About 55% to 65% of the cheese we eat comes from commercially manufactured and prepared foods like packaged snack foods and fast food sandwiches.

Being Dutch, I consider cheese to be one of my four primary foods; I don’t think I could live without it. And because of my background and my blood type, I can handle dairy products without any digestive concerns. But over the past few years, I have reduced my dairy intake significantly and made several changes to the dairy products I do consume. Most of us are simply consuming too much dairy; making some changes can go a long way toward improving our health.

Not Your Parents’ Milk

Whenever I talk about reducing dairy consumption, I always run into someone who grew up on a farm who argues that their parents lived long healthy lives drinking milk every day. And I don’t doubt that, because when I ask about it further, they always say their diet included one glass of milk with a meal and some butter and cheese, all made locally on their farm—which means they consumed raw unpasteurized milk and milk products made freshly and untreated. In fact in 1909, 56% of all milk consumed was ingested on the farm where it was produced. By 2001, that number had dropped to 0.3%.

While pasteurization is hailed as a great invention because it kills bacteria and prevents milk from souring, the heat process also kills off many beneficial nutrients. Named after Louis Pasteur, pasteurization was developed as a means of preserving beer and wine. Pasteur never applied it to milk; that came later, in the late 1800s, when dirty urban dairies were trying to find a way to produce cleaner milk. They discovered that pasteurization allowed them to still use the dirty milk, which was easier and cheaper than finding ways to make the milk cleaner.

The idea quickly spread as profits grew. In order to market the new form of milk, producers had to convince consumers that unpasteurized milk was harmful. A smear campaign to link raw milk to diseases was undertaken and today, most people believe that raw milk is dangerous to consume. But the truth is that pasteurized milk poses far more health risks than raw milk.

Raw milk contains healthy bacteria that actually inhibit the growth of harmful organisms; once removed, the pasteurized milk is actually more prone to contamination. In addition, the pasteurization process destroys many vital nutrients in the milk. Studies show up to a 66% loss of vitamins A, E and D and a 50% loss of vitamin C. Vitmains B6 and B12 are totally destroyed by the pasteurization process, as are many beneficial hormones, antibodies and enzymes. One enzyme destroyed in the process is lipase, which impairs fat metabolism and the ability to absorb fat-soluble vitamins such as A and D.

Pasteurization also makes calcium and other minerals less available. One way they test to see if the milk is appropriately pasteurized is to look for the destruction of phosphatase. If it’s absent, the milk is considered fully pasteurized. But phosphatase is essential for the absorption of calcium. So pasteurization makes calcium insoluble. It also destroys iodine, the lack of which can cause constipation.

Pasteurization also turns the sugar of milk, lactose, into beta-lactose, which is more rapidly absorbed in the system and has been shown to make children hungrier sooner. But the dairy industry has formed a strong lobby to prevent the distribution and sale of raw milk in order to protect their profits.  They’d rather have you believe it is harmful because if you found out the truth, you probably wouldn’t want to drink pasteurized milk.

Hormones, Pesticides and Antibiotics

In addition to not being pasteurized, raw milk is produced on farms that also avoid some of the real dangers of milk and milk products today: hormones, pesticides and antibiotics.

In the newsletter on healthier meat choices, I discussed how hormones are used to help the animals to grow bigger. In addition to that injection process, some farms use an additional hormone called rBGH, which is a synthetic growth hormone. Back in the 1930s, a typical cow produced 12 pounds (or about a gallon and a half) of milk a day. By 1988, the average was 39 pounds a day. This was done primarily through selective breeding and using rBGH. Today a cow can now generate 50 pounds of milk a day.

Cows injected with rBGH are 79% more likely to contract mastitis (an infection of the udder). Those cows also suffer from reproductive difficulties, digestive problems, an increased need for antibiotics and other abnormalities. Consumer’s Union reports that milk from rBGH treated cows is more likely to be of lower quality and contain more pus and bacteria than milk from untreated cows.

But even if you find milk from farms that don’t use rBGH, other harmful hormones present in the cow remain. In addition to the ear pellet they receive as a calf containing synthetic hormones to help them grow, cows’ milk contains high amounts of estrogen because 75% to 90% of milk comes from pregnant cows. Milk from a late-stage pregnant cow can have up to 33 times as much estrone sulfate (a form of estrogen) and 10 times more progesterone. Much research ties excess estrogen to reproductive cancers such as prostate, testes, ovarian and breast cancer. Male breast enlargement has also been tied to high dairy and hormone-laden meat consumption.

Test analysis has revealed traces of 80 different types of antibiotics in milk. Animal products like milk can also contain up to 14 times more pesticides than plants If you worry about pesticides in produce, you should be even more concerned about pesticides in meat and milk.

Anyone who has been pregnant, or been around a pregnant woman, understands the effect high hormone levels can have on the body. They have likely also seen that what the mother eats is transferred to the child through the milk and has an immediate and noticeable effect on the child if there is an allergy or sensitivity issue. Consuming the milk of a perennially pregnant cow makes consuming estrogen unavoidable. As one physician/scientist from the Harvard School of Pubic Health put it, “The milk we drink today is quite unlike the milk our ancestors were drinking without apparent harm.”

A new process has been developed called ultra-pasteurization, which involves longer treatment times at higher temperatures, resulting in milk that is totally sterile. It’s not being advertised, but you can look for the word in small print on almost every national brand and even some organic brands (Horizon, the largest organic producer, now ultra-pasteurizes.)

Given all the challenges with modern milk production, it’s no surprise that many Americans are allergic or sensitive to it and that it can cause headaches, sinus and chest congestion, stomach pain, cramping, diarrhea, gas and sore, scratchy throats. Milk has also been linked to asthma, atherosclerosis, upper respiratory and ear infections, obesity and cancer. (Many doctors now think children with recurring ear infections may have dairy sensitivities.)

Many people have difficulties digesting milk even if they are not lactose intolerant. According to Dr. Walter Willett of Harvard University, “The majority of humans naturally stop producing significant amounts of lactase—the enzyme needed to properly metabolize lactose, the sugar in milk—sometime between the ages of two and five. In fact, for most mammals, the normal condition is to stop producing the enzymes needed to properly digest and metabolize milk after they have been weaned. Our bodies just weren’t made to digest milk on a regular basis. Instead, most scientists agree that it’s better for us to get calcium, potassium, protein, and fats from other food sources, like whole plant foods—vegetables, fruits, beans, whole grains, nuts, seeds, and seaweed.”

The Many Varieties of Milk

For my family and myself, traditional milk, even organic, is simply not a good health choice. Raw milk not only avoids the hormone, antibiotic and pesticide challenges of modern milk production, it also offers the nutrients and enzymes that the pasteurization process destroys. Raw milk is a complete source of protein full of beneficial bacteria and vitamins, minerals and enzymes. If you are going to consume cow’s milk, I suggest you do so sparingly and that you explore raw milk options.

In some states, you can buy raw milk in stores such as Whole Foods. In most states, however, you’ll have to buy directly from the farm. And that may not be a viable option for some. Another option to consider is goat’s milk. Much of the world consumes goat not cow’s milk, because it’s more widely available and also because many people can digest goat’s milk readily even if they cannot tolerate cow’s milk.

Goat’s milk is a great source of calcium and protein, phosphorus, riboflavin (vitamin B2), potassium and the amino acid tryptophan. It’s also been shown to enhance the metabolism of copper and iron. For those with milk allergy symptoms such as asthma, eczema, ear infections and rheumatoid arthritis, switching to goat milk may help alleviate symptoms.

The major problem with goat milk is the expense. For many people who consume moderate or large amounts of milk, it will not be financially viable. I personally consume very little milk. I put a small amount in my chai tea in the morning and I use a little when I make a risotto or a sauce that I want to have some depth or richness. I find that a small amount of goat’s milk does the trick and makes for a delicious and rich sauce. Because I use so little and a half gallon can last me more than two weeks, (and yes, it lasts that long without spoiling), I justify the expense. (I definitely noticed a reduction in bloating after switching from cow’s to goat’s milk.)

For those who can’t access or afford raw milk or goat milk, or who want a non-animal option, I recommend rice or almond milk. Almond milk can be made inexpensively at home so it’s a great option if you want a fresh milk alternative that doesn’t cost a lot.

I do not recommend soy milk because it contains a natural chemical that mimics estrogen, though it does contain nutrients and protein. As we discussed in the prostate article, these estrogens take up the hormone receptor sites intended for estrogen and leave the excess estrogen to wander around the body.

Studies show excess estrogen can alter sexual development and can lead to reproductive concerns and cancers. One study showed that two glasses of soy milk a day contained enough pseudo estrogen to alter the timing of a woman’s reproductive cycle. As a result, I suggest everyone avoid soy milk.

Choose Better Cheese

While I have focused predominantly on milk since it is the source for all dairy, cheese is a far bigger component of most people’s diets than milk. In general, we eat way too much cheese and cutting back on processed foods with cheese or hidden cheese in fast foods is a great step toward better health. When you do choose cheese, the same principles that we discussed above apply: Look for raw milk cheese (most markets carry some, especially raw milk bleu cheeses and they are delicious) and goat’s milk cheese, which are also prevalent and tasty. Experiment with these kinds of cheese and if you are a cheese lover like me, you’ll find some delicious new options in raw milk and goat’s milk cheeses.

Occasionally, I do eat traditional cheese, but I buy it from Europe because the European Union has banned all hormones. When you buy a cheese from the mountainous Alps region of France or Switzerland, you are typically getting cheese made the traditional old-fashioned way from cows or goats who have roamed free in the sunshine, eating grass and living without pesticides, chemicals or drugs.

How Much is Too Much?

So now that we have looked at milk and cheese options, how much, if any, dairy should you consume? Less is definitely more when it comes to dairy: For me, a little bit of raw milk or goat cheese makes my day and I try to eliminate eating cheese that is an afterthought rather than a primary focus in my meal. I believe in bioindividuality, which means I think that every body is different and your tolerance will depend on your own lifestyle factors and diet, as well as that of your ancestors. Some people can handle dairy without incident while others should cut it out completely. This may be due in part to the enzymes present in our blood.

Dr. Peter D’Adamo argues in his blood type diet book, Eat Right for Your Type that blood type Bs (as I am) can handle dairy. Because ABs have some B in them, they can handle a little dairy as well. But type A should significantly reduce if not eliminate dairy and blood type O should completely avoid all dairy. This may or may not ring true for you, but if you are at all curious, I suggest eliminating dairy completely for two weeks, especially if you have any symptoms like headaches, IBS, sinuses, asthma or bloating/gas, and see how you feel during that time. (That includes all milk, cheese, yogurt, butter and ice cream.) Then introduce it slowly and see how you feel as you begin to eat it again: you’ll know right away if you can handle dairy and what types affect you more than others.

To your health!

Inger Pols
Editor of New England Health Advisory

By Inger Pols

This is part five of a series on the supplements I think every adult should take. Previous issues focused on whole-food based multivitamins, ubiquinol, fiber and omega 3. You can read them by clicking here.

The final supplement on the list is vitamin D, which is made in our bodies through sun exposure. But today, we simply don’t get enough direct exposure to sunshine, without sunscreen, to make the vitamin D we need.

Vitamin D helps with bone health by facilitating calcium absorption. It also plays an important role in many other healthy body functions. Vitamin D has been shown to improve immune health and heart health, protect against cancer, autoimmune diseases, depression and a host of other conditions.

Vitamin D deficiency is a major cause for concern as it affects multiple systems in our bodies. Vitamin D deficiency is far more pervasive than previously believed, with research now indicating virtually all adults and children have lower than optimal vitamin D levels.

The only way to know how much vitamin D you need on a daily basis is to get your levels tested a couple of months after you begin to supplement. You want to see levels of 125-200 nmol/L, or nanomoles per liter. (Sometimes test results are reported in nanograms per milliliter or ng/ml. It’s the same test, just a different measurement: Like miles per hour versus feet per second. If your test results are in ng/ml, you will want to see at least 50 ng/ml for optimal vitamin D function.)

Estimates now suggest that 5,000 International Units, or IU, of vitamin D a day or 35 IU per pound for kids or heavier people is appropriate. But some of us need more: I was recently listening to a renowned brain expert say that as a physician, he was shocked when he found out after vitamin D testing that his body required 10,000 IU a day to function at its optimal level since he lives in southern California and is exposed to sunshine all year.

My whole food multivitamin contains 5,000 IU of vitamin D3 and I get plenty of daily summer sunshine, so I don’t take a supplement in summer. But most multivitamins have shockingly low levels of vitamin D3. So even if you are taking a good whole-food multivitamin, you’ll most likely need to add some D3, unless you get time outside without sunscreen every day. And even though my multivitamin provides a good baseline, I still find that I need to supplement with an additional 1,000-2,000 IUs of vitamin D3 during the long New England winters. Unless you are in a warm weather climate, you probably will too.

If you haven’t read my full article on vitamin D, you should check it out. Before we leave the topic of supplements, I want briefly mention three other supplements that did not make my top five list that you may want to consider: collagen, probiotics and DIM.

Collagen

If you read my article on bone health, you know how important collagen is to avoiding bone fractures. You can and should get your collagen from eating good collagen-rich foods like dark green leafy vegetables. But if you find—like many—that you may not be eating enough collagen and you are not taking a good whole-food multivitamin, you may want to consider collagen supplementation.

As I shared in an earlier article, in order to maintain my weight and to prevent blood sugar issues, I try to eat small amounts of protein, healthy fats (omegas 3s) and fiber at every meal or snack. If I am ever in a situation where I am not consuming protein, I will take a collagen supplement (and a fiber or omega 3 supplement if needed) for balance. While not nearly as good as eating the right foods, in a pinch, it’s better than taking in carbohydrates (sugar) without any having protein to balance it out since carbs ingested without a protein counterbalance are stored as fat in the body.

Probiotics/Digestive Enzymes

We’ve all heard of antibiotics: They kill off or inhibit the growth of bacteria. But antibiotics also kill off the healthy bacteria in our digestive tract and inhibit our ability to digest food and to absorb nutrients. Probiotics contain the beneficial flora that your digestive system needs and digestive enzymes that work in your stomach to help break down foods. Both can be damaged by illness, poor diet and antibiotics, so if you have experienced any of those and have not taken a course of probiotics and enzymes afterward, your digestive system is likely not operating at top capacity.

Probiotics and digestive enzymes are also a must if you have digestive concerns such as cramps, constipation, diarrhea, gas or bloating or Irritable Bowel Syndrome. If you struggle with allergies or asthma, food sensitivities such as sugar or gluten, yeast infections or urinary tract infections, rosacea, acne or skin conditions, headaches or migraines, chronic bad breath (halitosis), PMS or hormonal imbalance, or achy joints, you should consider probiotic supplementation.

Depending on how long and how strong your course of antibiotics was, or how severe your digestive concerns are and what your diet is like (if it is very acidic), you may want to stay on probiotics for a while to ensure balance is restored and maintained. At a minimum, you’ll want to take probiotics and digestive enzymes while taking antibiotics and for several weeks afterward. A two to three month supplementation cycle is great for restoring balance and digestive health after any significant stress to your digestive system. Eating yogurt can help, but your body most likely needs more help than yogurt alone can provide.

Even if you haven’t had antibiotics lately or faced a digestive health concern, your system could still be imbalanced from a concern long ago. Probiotics can help restore balance if you have a heavily acidic diet that promotes yeast and causes other imbalances in your digestive pathway. I recommend a month (or two) of probiotic and digestive enzyme supplementation every year to help ensure your digestive system has everything it needs to maximize the nutrient absorption of the food you are eating.

There are many different probiotic strains and each works differently in the body, so you may need to experiment with more than one brand to find the right one. If you are facing a specific issue, research your condition to find the best strains. The right probiotic should make a difference within the first week or two. If you don’t see improvement after two weeks, try another brand with different strains of bacteria. If you are just looking to restore balance annually with no specific concerns, choose a highly rated probiotic that has bifidobacteria and lactobacillus acidophilus in the billions.

DIM or Diindolylmethane

Diindolylmethane, or DIM, promotes healthy hormonal balance through beneficial estrogen metabolism. DIM is a naturally occurring phytonutrient found in cruciferous vegetables (like broccoli, cabbage or collards), which we know are good for us, but do not eat nearly enough of. DIM can balance estrogen by blocking “bad” estrogen and promoting good or beneficial estrogen in our bodies.

For women, healthy estrogen metabolism prevents breast, cervical and uterine cancers; for men, it is required for prostate health. (Men, you have estrogen in your bodies and are exposed to it in foods and the environment as well, so it’s just as important for you!) We are going to be talking more about DIM and prostrate health in Friday’s issue.

Not everyone needs DIM, so it didn’t make my top five list. But if you’re concerned about hormonal balance, fibers, tumors or reproductive cancers or prostate health, DIM is a supplement you should consider taking daily. (I found it quiets my hot flashes.) Generally speaking, unless cancer runs in your family, you are perimenopausal and/or you are already struggling with reproductive issues like fibroids or hysterectomy, it’s something you can wait to take until you’re in your 50s.

Research has shown that most DIM supplements cannot be absorbed; they require microencapsulation. Only one company, BioResponse, has a patented microencapsulation with extended release naoparticles, ensuring predictable absorption. This company is the only brand being used in all the published clinical trials, including those sponsored by the National Cancer Institute, so it’s the one I take and recommend.

To your health!

Inger Pols
Editor of New England Health Advisory

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There are 206 bones in the human skeleton that support and protect our internal organs and perform a number of important functions. But we rarely give them much thought unless we break one and we have to learn to function without it. When you’re a kid, it can be a cool badge of honor, but as an adult, it can wreak havoc with your life.

A few years ago, I broke my right wrist so severely that I now have a four-inch plate and two screws where my wrist bone once was. I was at the roller rink with my kids when a boy lost control and knocked me over. The accompanying nerve damage was excruciating and learning to bathe, dress, cook and take care of my little kids without the use of my wrist was quite a challenge.

It took me almost a year to fully recover, and as a result, I’m even more conscious of my bone health now.

If you’re struggling with wear and tear on hips or knees or perhaps you’re concerned about bone health and osteoporosis as you age (or you have a friend or family member who is), there is much you can do to prevent and even repair bone damage. Today I’m going to explore how you can avoid drugs, replacement surgeries and debilitating fractures as you age, and have strong healthy bones for life.

How our Bones Work

Our bones are meant to last: Exhumation at burial sites thousands of years old reveals intact skeletons. Ancient societies’ medical records reveal no issues or concerns with bone failure as people age. So what has changed?

Bones are continuously being built up and broken down. In fact, the entire human skeleton is replaced every 10 years. There are two types of cells in the bones needed to complete this task: Osteoblasts, which produce new bone, and osteoclasts, which are responsible for removing damaged or unnecessary cells from the bones. These cells work to structure your bones as you grow, to regulate calcium levels in the blood, and to repair stresses and damage from daily function.

In addition, almost all of our hormones, including testosterone, estrogen, progesterone, cortisol, thyroid hormones and growth hormones have an effect on bones. We hear a lot about women being at risk for osteoporosis post-menopause, when estrogen levels in the body fall; clearly the hormone connection is real.

Osteoporosis occurs when bone tissues thin as we age, resulting in a loss of bone density. But is osteoporosis a problem? Rather, it is the fractures that could potentially result that cause the most concern. Research indicates that there are people with thin bones who never experience fracture and people whose bones are dense who do. So is bone density really the issue, or is it really all about minimizing fractures?

Thanks to aggressive marketing campaigns, everyone knows of the connection between calcium and bone health. I cringe every time I go into my kids’ schools and see posters of athletes and pop stars with white mustaches. The U.S., Australia, New Zealand and most of Western Europe are the largest consumers of dairy in the world. Yet we have more fractures than people from Asia and Africa. In fact, the populations of Africa and Asia consume almost no dairy, but have fracture rates 50%-70 % lower than ours.

Calcium may be important, but clearly it is not enough on its own.

Let’s look at how bones are structured.  Bones are made of an interwoven lattice-like structure: a collagen matrix. This makes up about 35% of the bones and it is what gives bone its flexibility. This matrix forms the base that then traps calcium phosphate, a mineral salt, which is also known as hydroxyapetite. Hydroxyapetite forms about 65% of bone mass and it is what gives bones its strength. Bones are also the depositories of many minerals that the body needs such as sodium, potassium and magnesium.

Tests measure bone density. But if you fall, what determines whether your bones fracture? Is it the density of the bone? If so, why don’t we see that thin bones consistently fracture and that dense bones do not?

Perhaps it’s not how thick the bone is, but rather, how flexible the collagen matrix is and how able it is to support you when you fall or find yourself out of your natural alignment. Caring for bones means more than just calcium; it means ensuring the flexibility of the collagen web.

What About Bisphonates?

Bisphonates such as Fosomax, Actonel and Boniva work in two ways: By preventing bone perforations that can weaken structure and by inhibiting the osteoclasts, the cells that break down old bone. Normal bone processes includes resorption, in which old bone is cleared away. But osteoporosis drugs prevent that process, so the old bone stays around longer.

Instead of a natural process that renews the bone skeleton every 10 years, the old bone is kept around and during the first year, new bone keeps getting built. That’s why many people see such great results short-term from bone building drugs. But after a while, that process peaks and just as the bone resorption stops, so does the bone creation. Somehow the osteoblasts that build bone are repressed by the bisphonates and the natural process is halted.

New research reveals that many people on these drugs have spontaneous fractures that are not trauma related but simply bones breaking while walking up stairs or performing normal daily routines. Ultimately, the old bone buildup and the lack of new bone growth may make the bones even more brittle than they were before!

When we looked at cholesterol, we talked about the “number needed to treat,” or NNT. (Some scientists say anything over 50 is like buying a lottery ticket.) A study of post-menopausal women showed that twice as many of the high-risk fracture group (history of a previous fracture and low bone density) on placebos had a fracture versus those on the drug Fosamax. This study result allowed Fosamax to claim a 50% reduction in fractures. But just as in the cholesterol fine print, we need to dig deeper to understand what that means.

The study shows that 2.2% of the placebo group had a fracture versus 1.1% of the Fosamax group. The net result of risk reduction was 1%. For every 100 women treated, 99 got no benefit. Those 99 would be much better served with diet and exercise changes given all the side effects of these drugs, including irregular heartbeats, increased fractures of the femur (isn’t that what we are trying to prevent?), ulcers and upper GI irritation, joint, bone and muscle pain, and rare but serious jaw bone decay.

So if drugs aren’t the answer, what can we do? The answer lies in exercise and diet.

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Exercise: Get Moving

Weight bearing exercise is critical to bone strength. As a cycling instructor, I paid attention when a cycling magazine reported that they looked at the bones of professional/serious cyclists and found men in their 50s with hip bone density similar to that of elderly women. There is something about the cycling movement that grinds the hipbone and if you ride to excess without weight bearing exercise, it takes its toll on your hips.

Cyclist or not, we all need to walk, run, hike, dance or climb stairs to get exercise. And we should also work on strength training. While lifting weights can be done in a gym, you can also use household or kitchen items and perform body weight exercises such as push-ups.

And since fractures have a lot to do with flexibility, stretching is key. The hip flexor muscle in particular needs to be flexible enough to respond should you fall out of normal alignment. Yoga and tai chi can be helpful, but you can just lie on the floor and stretch at home, too.

Balance training can also be helpful: The better your balance the less likely you are to tumble and encourage fractures. Try standing on one foot without holding onto anything. If that’s easy, close your eyes. Practice over time and your balance will improve: You’ll be able to hold that pose for longer periods of time with greater stability.

Bone-Building Diet Options

The complex interplay of minerals and nutrients for bone health means that dietary answers are not as simple as taking more calcium. Calcium needs approximately 16 other nutrients in order to be utilized by your body and dairy calcium does not deliver those nutrients. So taking dairy as a source of calcium is not helpful unless you also consume a wide variety of plant foods to access those other nutrients. But since calcium can also be delivered through those same plant foods, increasing dairy is ultimately unnecessary.

Calcium is not enough. Collagen and the vitamin C required to make it are critical. In fact, some researchers have suggested that vitamin C is as integral to bone health—or given our deficiencies, perhaps even more so—than calcium. Vitamin C stimulates the enzymes that create the connective tissue and the collagen. But collagen also requires adequate protein for formulation. A deficiency of either one, protein or vitamin C, may weaken the collagen matrix and prevent the calcium salts from being retained.

Man is one of the few mammals that cannot make vitamin C in its liver, so we must ingest all our daily vitamin C requirements. Vitamin C is not stored in the body, so it must be continually replenished.

The prior Recommended Daily Allowance of vitamin C—60 mg—was selected to avoid scurvy, a disease that occurs when we are extremely vitamin C deficient.

Researchers now recommend that we get a minimum of 200 mg of vitamin C a day, though a recent study on college age men showed they needed as much as 1,000 mg a day. 200 should be sufficient for most of us, but getting that amount means at least five servings of fruits and vegetables. We know about citrus fruits like oranges and grapefruits, as well as berries like strawberries and raspberries, but vegetables are good sources of vitamin C as well, without the blood sugar impact. Dark green leafy vegetables like kale, spinach, collard greens and asparagus are all good sources of vitamin C.

Vitamin D is also required for calcium absorption (so we need to get our daily dose of sunshine), as are a host of other minerals including phosphorus, magnesium, boron, copper, manganese, silica, zinc, folic acid and vitamins B12, A and K.

Its best to get these minerals through a whole plant food diet: dark green leafy vegetables, beans, nuts, seeds, seaweeds and some fish. But if you can’t do that, a whole food supplement can help bridge the gap. (Just note that with vitamin C, you will want to consume several smaller doses a day instead of one larger one.) We also need the presence of healthy fats (omega-3s) to perform necessary body functions around vitamin absorption.

Finally, it’s important to know that an overly acidic diet will weaken our bones. Acid creating foods such as alcohol, sugar, flour, grains, meat fish, poultry and eggs pull calcium and other minerals out of teeth and bones. The more minerals there are in a food, the more alkaline it is, so eating fruits, vegetables, seaweeds, salt and other alkalizing foods can help balance out too much acid and support our natural healing and bone repair process.

To your health!

Inger Pols
Editor of New England Health Advisory

P.S. As I mentioned above, humans cannot produce their own vitamin C, so it must come from our diet. It’s one of the most important, yet often overlooked vitamins. Most animals make 4,000 mg to 6,000 mg of vitamin C just to carry out regular functions. While most people are lucky to get 150 mg a day from their normal diet.

Aside from regular maintenance, vitamin C is needed for the production of collagen, which forms the walls of you blood vessels. This makes vitamin C a key player for heart and brain health. It’s also a powerful antioxidant, critical for good skin and vital for healthy bones.

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