I was talking with my neighbor the other day, and he was telling me that he takes B-vitamins to increase his energy level. What are B-vitamins, and can they be used to increase energy? -A question from Alex of Mentone

By Clark’s Nutrition    

B-vitamins have many different effects on the human body, with one of these being an increase in energy levels. Energy is obtained from foods that have macronutrients which are proteins, carbohydrates and fats. B-vitamins have active cell enzymes that help manufacture high energy compounds like adenosine tri-phosphate (also known as ATP) from these macronutrients.  So ultimately, B-vitamins help with energy either inadvertently or directly. The B-vitamins that work in the ATP energy building area are vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid) B6 (pyridoxine hcl) and biotin. Additionally the building of red blood cells is dependent on vitamins B12 and folic acid with additional help from B6. Red blood cells are rich in hemoglobin which carries oxygen to cells in the body and to the brain. Oxygen is essential for humans to exist; therefore red blood cell production is a very important component to maintaining a healthy life. This process gives us another possible reason why some might get energy from B-vitamins.

Food sources of B-vitamins include the following groups: vegetables (folic acid), protein foods (meat, sea foods, nuts and seeds, and legumes), soy foods (b1, b2, b3, b6, b12, and folic acid), whole grains (folate, b1, b2, and b3), fruits (folic acid), milk products (b12, b2). Although we grouped these together for saving space, consider looking at specific foods for guaranteed availability and possible percent of daily value also known as the RDA.

Each one of the B-vitamins has a deficiency symptom as well. Deficiencies in the United States are typically less common than in countries that don’t have food(s) that are fortified which is a common practice in the U.S. As an example of one of these deficiencies, a b-12/ folic acid deficiency is typically seen in certain types of anemia (Macrocytic). Current and recurring research has  also suggested individuals at the early onset stages of Alzheimer’s disease are typically low in blood levels of b12, indicating a sub-clinical effect on B-vitamin deficiency and a possible link to development to Alzheimer’s disease. For this and other reasons, many individuals choose to take a multivitamin to prevent possible deficiency or sub clinical deficiency. Currently, serum folic and vitamin b12 levels are not diagnostically reliable tests for screening presymptomatic Alzheimer disease. However, the results may statistically be significant if increases are seen in sample size populations. Additionally getting adequate amount of B-vitamins are important for nerve, energy and mental cognition. A recent study done in Geneva Switzerland by Professor Scholey with the Center for Psychopharmacology on supplemental B-vitamins and the use of multivitamins suggested improved mental, cognitive, working memory, attention and improved mood.

So maybe what your neighbor is talking about is just feeling better. Remember that all individuals are not going to respond the same way when using supplementation.  Always check with a qualified health professional if you have any questions about your health.

Have a health related question?

Send us your question, your first and last name, and the city you live in to: askclarks@clarksnutrition.com

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References.

1. Whitney, Understanding Normal & Clinical Nutrition, Belomnt CA, 2012, pg 38-42.
2. Jane Digdon, Ph.D. An Evidence –Based Approach to Vitamins and Minerals Thieme New York, NY.2003. PG. 56-65.
3. http://www.swinburne.edu.au/news/latest-news/2016/09/swinburne-to-present-at-vitafoods-asia-conference.php
4. Recent Findings inAlzheimer Disease and Nutrition Focusing on Epigenetics.Athanasopoulos D, Karagiannis G, Tsolaki M.Adv Nutr. 2016 Sep;7(5):917-27. doi: 10.3945/an.116.012229. Review.https://www.ncbi.nlm.nih.gov/pubmed/27633107
5. A Turkish 3-center study evaluation of serum folic acid and vitamin B12 levels inAlzheimer disease.Ulusu NN, Yilmaz G, Erbayraktar Z, Evlice AT, Aras S, Yener G, Avci A. Turk J Med Sci. 2015;45(5):1159-66. https://www.ncbi.nlm.nih.gov/pubmed/26738362
6. Buccal Cytome Biomarkers and Their Association with Plasma Folate, Vitamin B12 and Homocysteine inAlzheimer’s Disease. Thomas P, Fenech M. J Nutrigenet Nutrigenomics. 2015;8(2):57-69. doi: 10.1159/000435784. https://www.ncbi.nlm.nih.gov/pubmed/26228832

I have been hearing a lot about essential oils lately. What are essential oils and what are they commonly used for? Also, can essential oils be used internally?

A question from Jeremy of Palm Lake Arrowhead

By Clark’s Nutrition

Essential oils are very popular right now. Although the current rise in popularity has made a nice craze for the essential oil industry, a lot of these oils have been available for many years. The most common essential oils being used today are lavender, peppermint, eucalyptus, frankincense and many different kinds of blends. ­­­­­­What is an essential oil? Essential oils are the essence of plants. They are typically derived from plants with a distillation process that uses steam or a chemical extraction. This process removes the oils away from water and concentrates only the oils in one area during the distillation process. Essential oils are considered to be of higher quality when low temperature steam distillation methods are used vs. a high heat steam distillation process. Some essential oils are only available from chemical extraction processes. Further distillation of the extraction leaves behind minimal residues and a finished product of essential oils.

Remember when buying an essential oil for therapeutic reasons one should look for higher quality oils and also have some knowledge of the oils being selected. For instance lavender, one of the most popular oils is grown in different areas of the world. French lavender is considered to be one of the best for aromatherapy for a few reasons including relaxation, muscle calming and pain relief. French lavender that is grown in altitudes of 1,500-4,000 feet have more active compounds called linalyl acetate and linalool which have the relaxing qualities attributed to the aromatherapy effects that many people are looking for. Lavender grown in lower altitudes which is also known as Spanish lavender and in drier desert areas has higher amounts of camphor which is also found in French lavender but in less quantity. This Spanish lavender is nice for use in massage or pain relief but have less of the relaxing qualities. And finally lavender clones are grown in France as well but these oils are only used commercially for the perfume industry, some aromatherapy companies and food processers.  So remember to ask questions about the essential oil quality, manufacturing standards to make sure you are getting the oil you want and are looking for.

Essential oil effects are seen when inhalation or direct application to the body is done. Some essential oils can also be ingested, but often times they must be diluted. A common example of this is when ingesting peppermint oil for use as a mouth freshener. Many times dilution of an essential oil is recommended. So please pay attention to any details on the instruction of the use of the oil of choice. Essential oils have a direct effect on the olfactory or smell centers which can inadvertently affecting the nervous system and organ system of the body in many circumstances. When using an essential oil for the first time and especially with children please use caution.

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Danny from Lake Arrowhead asks Clark’s: 

What is the difference between organic and conventional produce? And how do I know if my fruits and vegetables are organic, conventional (non-organic) or genetically modified (GMO)?

Organic produce is regulated by the United States Department of Agriculture (USDA) under the 2002 National Organics Program (NOP). This program defines the term ‘organic’ and provides the certification, labeling and growing standards for organic foods. Organic foods are produced without using conventional pesticides and fertilizers. These standards also state that organic foods shall not be processed using synthetic ingredients, sewage, sludge, bioengineering, or ionizing radiation. Before labeling with the USDA organic seal a government-approved certifier inspects the farm where the food is grown to make sure the farmer is following all the rules and guidelines set by the USDA-Organics Program. When this is completed the use of the USDA ORGANIC seal is allowed for use on packaging.

A big concern for non-organic foods is the use of pesticides. The connection for pesticides and the long term health concerns for diseases like cancer have brought much attention to the use and overuse of pesticides. The USDA Pesticide Data Program (PDP) and Environmental Protections Agency (EPA) test foods for pesticide residues. The EPA suggests that 99% of all foods tested meet’s their criteria for safety. Foods are also tested on a random basis as well.

GMO foods are foods that have been genetically modified. Simply put this means an apple’s genes or DNA have been manipulated with another plant or animal DNA, by piecing together strands to make a product with certain outcomes. A great illustration of this is found in Monsanto’s (now owned by Bayer Aspirin Co.) golden rice which has been manipulated to include vitamin A content, this being an advantage for vegetarian individuals. The biggest argument for GMO’s is less pesticide use and greater yield of foods for a growing world population. This argument has been greatly subdued since the New York Academy of Sciences (2016) reported that GMO foods offer no greater yield. Additionally lower pesticide use was prevalent in the beginning but now is comparable to before GMO use according to the New York Academy of Sciences.  GMO grown foods, seeds, or farming practices are not allowed in the NOP.

GMO foods are foods that have been genetically modified. Simply put this means an apple’s genes or DNA have been manipulated with another plant or animals DNA, by piecing together strands to make a product with certain outcomes. A great illustration of this is found in Monsanto’s (now owned by Bayer Aspirin co.) golden rice which has been manipulated to include vitamin A content, this being and advantage for vegetarian individuals. The biggest argument for GMO’s is less pesticide use and greater yield of foods for a growing world. This argument has been greatly subdued since the New York Academy of Sciences (2016) reported that GMO foods offer no greater yield. Additionally lower pesticide use was prevalent in the beginning but now is comparable to before GMO use according to the New York Academy of Sciences.  GMO grown foods, seeds, or farming practices are not allowed in the NOP (National Organic Program)

Finally how will you know if you are getting organic, conventional, or GMO fruits and vegetables when shopping?  For fruits and vegetables a there is a standard coding system in the grocery industry. This standard is based on what is called a Program Look Up (PLU) code (which has been in place since 1990). Although this is a voluntary program, almost all grocery and produce companies use this system. This is denoted on the little sticker that is on individual pieces of fruits or vegetables. Of note, there are a few cool things about this system: These codes can be 4 or 5 digits. Four digits are for conventional and often start with the number 4. Organic codes are 5 digits and start with the number 9, while GMO foods have an 8 prefix number and a 5 digit system as well. There is also one other system that is in place to help in identifying where your produce came from. This system is called Country of Origin Labeling (COOL) which was enacted in the United States around 2004. You will notice that there are stickers or signs on either your produce itself, (this also includes meat, poultry, fish and some nuts etc.) or the price sticker on the grocery shelf. A product that comes from outside of the United States can be organically grown but obviously the USDA NOP would not be able to completely certify farms outside of United States. So when shopping for your fruits and vegetables, please keep in mind all of these factors when making your decisions.

By Starkie Sowers

Edited By Sean Obannon

Have a health related question?

Send us your question, your first and last name, and the city you live in to: askclarks@clarksnutrition.com

Due to the number of responses, we will only be able to answer published questions.

Reference

1. http://www.fda.gov/ohrms/dockets/dockets/06p0094/06p-0094-cp00001-05-Tab-04-Food-Marketing-Institute-vol1.pdf
2. https://www.ams.usda.gov/publications/content/can-gmos-be-used-organic-products
3. https://www.ams.usda.gov/sites/default/files/media/PDP%20factsheet.pdf
4. http://beforeitsnews.com/alternative/2012/11/know-your-gmo-bar-codes-2500740.html

5. https://www.ams.usda.gov/sites/default/files/media/Pesticide%20Residue%20Testing_Org%20Produce_2010-11PilotStudy.pdf
6. Murray, Healing Foods, Atria Books New York, NY. 2005, PG 40-61

1. UL.BMC Complement Altern Med. 2016 Sep 13;16:358. doi: 10.1186/s12906-016-1343-2. http://www.ncbi.nlm.nih.gov/pubmed/27577177
2. Pomegranate juice causes a partial improvement through lowering oxidative stress for erectile dysfunction in streptozotocin-diabetic rat.Onal E, Yilmaz D, Kaya E, Bastaskın T, Bayatlı N, Gur S.Int J Impot Res. 2016 Sep 1. doi: 10.1038/ijir.2016.34. [Epub ahead of print] http://www.ncbi.nlm.nih.gov/pubmed/27581707
3. Memory boosting effect of Citrus limon, Pomegranate and their combinations.Riaz A, Khan RA, Algahtani HA. Pak J Pharm Sci. 2014 Nov;27(6):1837-40 PMID:25362607http://www.ncbi.nlm.nih.gov/pubmed/25362607

By Clark’s Nutrition and Natural Foods Market

A Letter from Janice from Palm Desert

“I want to use essential fatty acids, but where do I start?”

First, I think it is important to understand what essential fatty acids are.

Essential fatty acids are fatty acids that cannot be made by the body and must be obtained from the diet. Essential fats are used by the body to make other substances that control or regulate growth, maintenance and proper function of many physiological processes. Some of the processes essential fatty acids (or EFA’s) help include modulating inflammation, fever, regulating immune responses, and overall cardiovascular health. These manufactured substances are called eicosanoids. These substances are better known as prostaglandins, leukotineines, cytokines and others that regulate inflammatory or anti-inflammatory actions in the body. Eicosanoids are local-acting hormones.  The body makes eicosanoids from fats which include essential fatty acids. The essential fatty acids are called linolenic acid and linoleic acid. Linolenic acids are omega 3 fatty acids while linoleic fatty acids are called omega 6 fatty acids. These are polyunsaturated fats (meaning they are not fully saturated with hydrogen’s, which is one of the chemicals that make up fats). Omega 3 fatty acids and some omega 6 fats seem to have the most prolific effect on reducing the manufacturing of inflammatory substances. Omega 3 fatty acids are also involved in cardiovascular benefits such as reduction in blood triglycerides and blood pressure thus, making omega 3 fats often sought out. The American diet is typically abundant in omega 6 fatty acids, about 10 grams of fats a day, while the diet is typically low and often devoid of omega 3 fatty acids.

Omega 3 and 6 fatty acid food sources have become popular ‘super’ foods today. Omega 6 oils are found in nuts, soy, corn, sunflower, walnuts, peanuts, canola and safflower. Most salad dressings are rich in these omega 6 oils. Foods that are abundant in omega 3 fats include (in ascending order), olive oil, walnut oil, pumpkin, soy oil, canola oil, hemp and flaxseed oil (the highest). Certain fish are abundant in omega 3 fats and are converted into a more active form called EPA and DHA. The American Heart Association recommends two servings of fish a week including salmon, cod and mackerel bringing in the higher amounts of omega 3’s. The intake for omega 3 fats is considered to be adequate at about 2 grams a day for men and 1 gram a day for women. Many authorities suggest approximately 5 grams a day of omega 3 for health benefits. The use of foods is the primary recommendation while supplementation is helpful to achieve our needs. Supplementation should include rich sources of omega 3 fatty acids, GLA a specific omega 6 fats from borage, evening primrose oil or black current oil would be beneficial as well. A combination of fish and flax are good supplements in my opinion.

Have a health related question?

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Due to the number of responses, we will only be able to answer published questions.

“What are nutraceuticals?”

A question from Alexis of Chino

By Clark’s Nutrition

The term nutraceuticals was coined by Dr. Stephen L. DeFelice M.D. circa 1989. Dr. DeFelice is the founder and chairman of the Foundation of Innovation Medicine. Nutraceuticals comes from two words, nutrition and pharmaceuticals. At the time nutraceutical was defined as “any food or parts of food that provide medical or health benefits, including the prevention or treatment of diseases”. Remember, that Dr. DeFelice is a medical doctor and has the ability to use medicine and nutraceuticals for “treatment” of disease. Most companies using the name nutraceuticals today are implying the use for ‘health and disease prevention’. The products that are suggested as being ‘nutraceutical’ apply to ranges of isolated nutrients, dietary supplements and herbal products. These products could also be used to target specific diets using processed or fortified foods such as cereals, soups, and beverages.  The list typically does not include vitamins and minerals in today’s definition. A great example is seen with isolated amino acids which are known as “free form”. We see protein foods that may have an over abundance of amino acids but to isolate the substance makes it more bio-available to the system. BCCA (Branched Chain Amino Acids) amino acids have been used for muscle loss prevention, a medical condition known as sarcopenia, as well as muscle recovery in many double blind studies to date. While protein consumption post work out is ideally effective, whey proteins typically stack up to be one of the most effective forms of protein, making BCAA and whey protein ‘nutraceuticals’.

The term “functional foods” has also been added to link consumption of certain foods or food products to help with disease prevention and improved health benefits. This has largely been a by-product, so to speak, from Japanese identification and regulation of ‘foods for specified health use’. Since 1991 over 600 foods have been identified as ‘functional foods’ in Japan. This identification is used to alert individuals to eat these valuable foods for increased health and disease prevention.

Another term that is commonly used in the media and household verbiage is super foods. A super food is an older term that was used over 100 years ago when food abundances were less and nutrient deficiencies were more common from refined foods. Super foods like cod liver oil provides vitamins A, D and omega 3 fatty acids. If anyone has a deficiency in one of these nutrients they might find relief of the symptom when consuming the super food. Today food fortification and typically more readily accessible foods have prevented stark nutritional deficiencies in the United States. Super foods today often include powdered fruits and vegetables because of our habitual inability to consume these foods on a daily and regular basis. These super foods, when consumed every day help us maintain good health and help with disease prevention.

Remember that the consumption of nutraceuticals, functional foods and super foods should be part of a daily diet and longevity plan.

Have a health related question?

Send us your question, your first and last name, and the city you live in to: askclarks@clarksnutrition.com

Due to the number of responses, we will only be able to answer published questions.

References

1. Huntington College of Health Sciences Introduction to Nutraceuticals.
2. http://www.merriam-webster.com/dictionary/nutraceutical
3. http://www.fimdefelice.org/p2504.html

“What are antioxidants and how do they help the body? Can I get them in my foods?

A Question from Tim of Palm Desert 

By CLARK’S NUTRITION

The body’s primary antioxidants are a group of substances including vitamins C and E, beta carotene and the mineral selenium. The sulfur amino acid called cysteine; lipoic acid and CoQ10 are also popular antioxidants. Other plant, non-vitamin or mineral food antioxidants are called phytonutrients. Popular phytonutrients antioxidants such as lycopene (tomato), lutein (spinach and egg yolks), catechins (green tea, dates), anthocyanidns (berries), quercetin (apples, onions) make eating fruits and vegetables daily a must for good health. Vitamin E is found in foods that are high in polyunsaturated fats (although most polyunsaturated fats are refined and there is a lack of vitamin E), such as nuts, seeds and whole grains. Vitamin C is found in fruits and vegetables that are fresh or frozen and not cooked. While phytonutrient antioxidants come from eating fruits and vegetables, the biggest thing to remember is antioxidants help each other. As an example, some antioxidants often have certain areas in the body that they are more effective in helping to maintain good health, such as lutein (eyes). Large amounts of antioxidants are not as beneficial as smaller consistent amounts with a wide variety of antioxidants being the most advantages. To get a good array of antioxidants from foods, you will need to make sure that your diet includes a variety of fruits and vegetables on a daily basis.

The primary action of antioxidants is to reduce cell damage from what is known as free radicals. Free radicals are created when there is an unbalance of electrons on molecules such as oxygen. Normal metabolism of foods and exercise can produce indigenous (inside the body) free radicals. Free radical exposure also happens when we get sunlight (oxidizing radiation) and exposure to environmental toxins such as smoke (cigarette directly or second hand) or smog (exogenous).

A lot of research has been done with antioxidants in relation to health and disease. Research shows that a lack of antioxidants from foods can lead to accelerated disease in some situations and is linked to chronic inflammation. (The Linus Pauling Institute of Medicine at Oregon State University is a primary research institute for micronutrients and human health). While food fortification was instilled circa 1940 to eliminate vitamin deficiencies, vitamin deficiencies are still prevalent (vitamin D, B-12, and calcium amongst the elderly).  It is important to eat good quality whole foods and not rely on processed foods which are typically low in antioxidants and other nutrients, even when fortified. Remember the body needs 45 micronutrients (vitamins and minerals) that are necessary for life and must be provided by the diet. Antioxidant supplementation has been shown in some circumstances to have good benefits (daily vitamin E 100-400 IU, vitamin C 250mg, beta carotene 6 mg and selenium 70-200mcg in supplemental form) have been shown to reduce age related eye disorders. Remember eating color is one way to ensure phytonutrients(s) consumption and is a foundation in any antioxidant plan.

Have a health related question?

Send us your question, your first and last name, and the city you live in to: askclarks@clarksnutrition.com

Due to the number of responses, we will only be able to answer published questions.

References

1. http://lpi.oregonstate.edu/feature-story/linus-pauling-institute-director-steps-down
2. http://lpi.oregonstate.edu/feature-story/linus-pauling-institute-director-steps-down
3. http://lpi.oregonstate.edu/feature-story/early-stage-breast-cancer-slowed
4. Talbott, The Health Professionals Guide to Dietary Supplements, Lippincott Williams & Wilkins New York, NY. 2007. Pg. 272-5.
5.  Sardesai, Introduction to Clinical Nutrition, Marcel Dekker, Inc. New York, NY. PG 157-162.
6. Zimmerman, Burgerstein’s Handbook of Nutrition (Micronutrients in the Prevention and Therapy of Disease), Thieme New York, NY 2001, pg. 2-7, 29-32, 53-8.
7. Higdon Ph.D., an Evidence Based Approach to Vitamins and Minerals. Thieme New York, NY. 2003. Pg. Forward, 39-47, 65-71.