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Issue date:
May 30-June 1, 1997[ Eat Smart Archive ]
The latest nutrition newsJean Carper answers readers' questions about everything from antioxidants to zinc.
I'M OFTEN ASKED what I eat and what vitamins I take. A friend calls me a "fishetarian" because I eat so many fruits, vegetables and fish. I take my own daily vitamin supplement formula and recently began taking glucosamine supplements. Read on for more answers to your questions about eating healthfully.ABCs of fruits and vegetables
Q: I wish that every month you would list the most beneficial fruits and vegetables. The monthly list would help us seniors whose memory is not as good as when we were younger.
Fred Harris, Hemet, Calif. Just remember this: Fruits and vegetables with the deepest colors generally are most beneficial because they contain high levels of antioxidants. Antioxidants are vitamins, minerals and other biochemicals that prevent cellular damage by pollutants, heart-clogging foods and other substances, called free radicals. As for your memory, here's some brand-new help: U.S. Department of Agriculture research finds that, of 40 common fruits and vegetables tested, blueberries showed the highest antioxidant activity, especially in revving up brain activity. Remarkably, rats fed blueberries, or antioxidant-rich strawberries or spinach, had better brain functions that control memory, motor coordination and nerve cell growth than animals fed plain chow. So eating these foods may help deter the decline of mental functions in aging brains, researchers say. Is there a super-antioxidant?
Q: Do you have any knowledge of the "super-antioxidant" Pycnogenol? My doctor recommended taking vitamin E instead. Can I take it and a multivitamin, too? And vitamin E, too?
Lois Woods, Springfield, Mo. Pycnogenol (pick-NODGE-a-noll) is the brand name of a strong antioxidant isolated from the bark of a pine tree about 50 years ago by a French chemist, Jack Masquelier. He also isolated the same active principal, OPC, from grape seeds. Both OPC extracts are sold in this country, though Pycnogenol costs about twice as much. Thus, most experts favor grape-seed extract. Vitamin E is not a substitute, because OPC works differently. You can take vitamin E, OPC and a multivitamin together. Recommended daily anti-aging doses: vitamin E, 400 IU; OPC, 50-100 milligrams. More OPC -- 150-300mg daily -- is needed if used as therapy. The stink over garlic
Q: Please explain the differences between various types of garlic pills.
Trudy Specter, Van Nuys, Calif. Basically, garlic pills are of two types: those with "allicin potential" and those without. (All fresh garlic has allicin.) Scientists radically disagree over allicin's therapeutic value. Eric Block, a chemistry professor and garlic researcher at the State University of New York at Albany, insists allicin is the primary pharmacological agent in garlic (especially to lower cholesterol and fight infections). Penn State's John Milner, as well as other researchers, have found important pharmacological and anti-cancer activity in garlic chemicals other than allicin. Brands with allicin potential include Kwai, Garlicin and Garlique. The prominent non-allicin brand is Kyolic. Your personal nutritionist
Q: How does one determine the vitamins and minerals one needs to take? Is it necessary to go to a nutritionist?
Alice McDowell, Catlin, Ill. A nutritionist can tailor-make a vitamin-mineral regimen to your needs, especially if you have a specific health problem. Otherwise, as basic protection, you can take a good multivitamin-mineral supplement, such as Centrum or One-A-Day. If you're an adult man or a woman past menopause, pick one without iron. If you're middle-aged or older, anti-aging research suggests as basic protection daily doses of 400 IU vitamin E, 500-1,000mg vitamin C, 200 micrograms selenium and 200mcg chromium. My own vitamin-mineral formulation, which includes all these nutrients and more, is available by calling 1-800-627-9721. Zeroing in on zinc
Q: I just read an article by a doctor stating that the prolonged use of zinc will lower good HDL cholesterol and raise bad LDL cholesterol. I'm interested because my cholesterol is above 240.
Patricia Blum, Whitesboro, N.Y. Zinc is tricky. The right amount, especially if you are deficient, can dramatically boost immune functioning. But too much can both decrease immune responses and damage the artery-protecting ratio of good HDL to bad LDL cholesterol. Experts worry that using high amounts of zinc lozenges to cure colds (eight lozenges equal more than 100mg of zinc) could be harmful if used over long periods, say, to try to "prevent" a cold. Zinc authority Ananda S. Prasad, at the Wayne State University School of Medicine, says a sensible zinc dose is 15-30mg daily. Don't exceed 50mg a day, he cautions, except on a doctor's advice. Deep six the omega-6
Q: You say to avoid omega-6 oils to overcome arthritis. But I'm bombarded by junk mail from health food companies touting the benefits of omega-6. Why do you differ?
Leonard Dressner, Bogalusa, La. It is very complex, but a subgroup of omega-6- type oils, including evening primrose and borage, contain beneficial components, such as GLA, that appear to fight inflammation. These vegetable oils, however, are much less potent than fish oil and other omega-3 fatty acids in easing inflammation and arthritis. Also, too much omega-6 in the diet, such as corn oil, salad dressings and margarine made from such oils, is highly inflammatory, harmful to your joints and arteries. In general, experts blame much chronic disease on a surplus of omega-6 in the diet and a deficiency of omega-3 or fish oil. We eat 10 to 20 times more omega-6 than omega-3, though the healthful ratio is no more than 4 to 1. A cancer cure?
Q: You say that "heavy doses of antioxidant supplements are being tested with success on cancer patients." Please explain this further. Are antioxidants a cure?
Joe Lohmueller, Cincinnati Antioxidant supplements are not a magic bullet for cancer. But there's growing evidence they may be useful adjunct therapy -- along with conventional chemotherapy, radiation and surgery -- in slowing the progression of cancer and prolonging survival. For example, a study by Dr. Donald Lamb at West Virginia University found that adding megadoses of vitamins, including A, C, B6 and E, to drug therapy for bladder cancer cut recurrence of the cancers in half and nearly doubled patients' survival time. Increasingly, doctors are including antioxidant supplements, such as selenium, vitamin C and coenzyme Q-10, in comprehensive cancer therapy. The Jean Carper reading list
Q: What books have you written?
Susan Cruz, Boca Raton, Fla. I have written 20 books since 1965, mostly on consumer health issues and food and nutrition. Titles currently in bookstores: The All-in-One Calorie Counter, The Food Pharmacy, The Food Pharmacy Guide to Good Eating (a cookbook), Food -- Your Miracle Medicine and Stop Aging Now! My latest book, Miracle Cures -- exploring exciting new research on natural remedies, including herbs and vitamins -- will be in stores in late July from HarperCollins.
RECIPES
Cool summer recipes
Creamy Broccoli Soup
10 ounces frozen chopped broccoli, or 2 cups fresh florets
2 garlic cloves, halved
1 medium onion, chopped
15 ounces no-fat chicken broth
2 Tbs. lemon juice
1 cup no-fat sour cream
1/2 cup skim milk
1/2 tsp. ground nutmeg
Salt and pepper, to taste
Place broccoli, garlic, onion and 2 Tbs. of chicken broth in a microwave-safe dish. Microwave, covered, on high until onions are soft (10-12 minutes), stopping once to break up the frozen broccoli. Put the vegetables, lemon juice and remaining broth in a blender; purée. Blend in sour cream, milk and seasonings. Chill. Serve topped with optional croutons or grated Parmesan cheese. Serves 4.
Per cup: 105 calories, 6.5g protein, 0.9g fat, 2g fiber, 16g carbohydrates, 364mg sodium.
Cool summer recipes
Crunchy Tabulleh
1 cup bulgur wheat
2 cups boiling water
3 large tomatoes
1 large cucumber
1 large green pepper
4 spring onions
1/4 cup fresh mint leaves
1/3 cup lemon juice
2 Tbs. olive oil
Salt and pepper, to taste
In a medium bowl, cover bulgur with boiling water; let stand 30 minutes. Dice all vegetables. Thoroughly combine all ingredients in a large bowl. Chill several hours before serving. Serves 8.
Per cup: 77 calories, 2g protein, 2.6g fat, 4g fiber, 13g carbohydrates, 9mg sodium.
Jean Carper's current best-selling book is Stop Aging Now!
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