You don’t have to stalk the wild version to get the health benefits of asparagus. A close relative of garlic and onions, asparagus is an excellent source of folate as well as vitamin C and fiber. Only five stalks of asparagus provide about 30 percent of a person’s daily requirement of folate, a B vitamin essential to healthy cell growth. 

Asparagus was considered a luxury food in ancient times and was a favorite of France’s Louis XIV. Increasing the plant’s notoriety was a popular health food book of the 1970s, Stalking the Wild Asparagus by Euell Gibbons.
[SOURCE: “Asparagus Bursts with Flavor and Folate,” Environmental Nutrition, March, 2003]

 B12 Deficiency May Cause Dementia
                                                                                   

Many older persons exhibiting signs of Alzheimer’s dementia–memory loss, confusion, fatigue–may actually be suffering from a vitamin B12 deficiency. These symptoms are completely reversible once the condition is corrected. Although plentiful quantities of B12 are available from meat, fish, eggs and cheese, many persons over 60 have digestive problems making it difficult for them to absorb adequate quantities of B12. Those eating mostly vegetables and fruits may also develop a deficiency. It may take five or six years before a B12 dietary deficiency starts showing up in symptoms, and by that time multivitamins and oral B12 supplements may have little effect. In such cases, sub-lingual tablets or a B12 injection may be prescribed.
[SOURCE: Hans R. Larsen, “Summaries of the latest research concerning vitamin B12,” International Health News, February, 2006]

Calcium Pills Show Limited Benefit
                                                                                   

Calcium and vitamin D supplements failed to show the benefits doctors expected in a seven-year study of 36,282 women ages 50 to 79. 
As part of the Women’s Health Initiative, subjects taking 1,200 milligrams of calcium and 400 to 600 IU of vitamin D daily had no statistically significant lower risk of bone fractures than women taking a dummy pill. Subjects taking the supplements showed one percent greater bone density in the hip, however.
[SOURCE: Jeff Donn, “Study Shows Limited Benefits from Calcium,” AP Health, February 14, 2006]


Can Folate Head Off Dementia?
                                                                                            

Among 965 older adults (average age 75) those who consumed the most folate were less likely to develop Alzheimer’s dementia over the next six years than those who consumed less folate. This positive effect of folate came from a combination of sources–diet and supplements. Neither source alone was associated with a reduced risk.
[SOURCE: “Folate-Alzheimer’s link,” Duke Medicine HealthNews,; Archives of Neurology, January, 2007]

D Deficiency Spells Trouble
                                                                                               

A study of newly diagnosed breast cancer patients at Toronto’s Mount Sinai Hospital found that only 24 percent had blood levels of vitamin D considered adequate. Patients with the lowest levels of vitamin D had a 73 percent greater risk of dying from their cancer than the women with adequate levels.
[SOURCE: Pamela Goodwin, M.D., “Frequency of vitamin D deficiency at breast cancer diagnosis and association with risk of distant recurrence and death in a prospective study of T1-3, NO-1, MO BC,” presented at the annual meeting of the American Society of Clinical Oncology, May, 2008]

Do B Vitamins Prevent Cancer?
                                                                                               

Many alternative medicine advocates recommend high doses of B complex vitamins to treat and prevent cancer. This is based on the theory that B vitamin deficiencies weaken the immune system and make it vulnerable to cancer. Although many researchers are continuing to study relationships between vitamin intake and the risk of various cancers, there is no scientific proof at this time that B vitamins affect the growth and spread of cancer.
[SOURCE: American Cancer Society, “Vitamin B complex,” revised June 19, 2007]

E for Prevention, Not Treatment 
                                                                                   

Vitamin E may be useful as a preventive measure against amyotrophic lateral sclerosis (ALS) but is ineffective as treatment, according to two recent studies. One large study conducted by the Harvard School of Public Health found that subjects taking vitamin E regularly for more than 10 years had a 62 percent reduced risk of dying from ALS, also known as Lou Gehrig’s disease. Another study found, however, that even high levels of vitamin E had no significant effect on symptoms of ALS once the disease had started.
[SOURCE: M. Flint Beal, “Is Vitamin E Useful for the Prevention or Treatment of Amyotrophic Lateral Sclerosis (ALS)?” Neurology Alert, February, 2005]

Folate for Prospective Fathers Too
                                                                                   

To protect against birth defects, women are advised to get adequate quantities of folate (vitamin B9) from diet and/or supplements even before they become pregnant. A recent study indicates that prospective fathers may benefit from the same advice. Men consuming more than 700 micrograms a day of folate were less likely than other males to have chromosome abnormalities in their sperm. Foods high in folate include whole grains, fortified cereals, orange juice, beans and green, leafy vegetables. The recommended daily allowance is 400 micrograms.
[SOURCE: “Wellness made easy,” UC Berkeley Wellness letter, June, 2008]

 How Much Vitamin D Is Enough?
                                                                                               

The recommended daily allowance (RDA) for vitamin D is 400 IU a day (600 IU for persons age 70 and over), but most nutritionists believe that adults probably need at least 800 to 1,000 IU. Most multivitamins provide 400 IU, and specific vitamin D supplements are available, usually in 400 IU doses. Most of these, however, contain vitamin D2 rather than D3, which is more effective. Cod liver oil is the most concentrated form of vitamin D, but it also contains large quantities of retinol, which at these doses may be harmful to bones.
When exposed to ultraviolet B rays from the sun for 10 to 15 minutes a few times a week, the skin produces vitamin D3 in sufficient quantities with no risk of an overdose.
[SOURCE; “Higher vitamin D may help prevent breast cancer,” Harvard Women’s Health Watch, June, 2006]

 Iron and Vitamin C–Hard To Beat
                                                                                               

Vegetarians and vegans can get iron by eating whole grains and vegetables, but this type of iron, known as nonheme, is more difficult to absorb than iron from animal products. To improve absorption, nutritionists recommend eating foods rich in vitamin C, preferably at the same time the iron-rich foods are consumed.

Broccoli, swiss chard and potatoes have both iron and vitamin C. Other suggested combinations include strawberries on iron-fortified cereal or a salad of orange segments and sesame seeds on iron-rich spinach.
[SOURCE: Suzanne Havala Hobbs, “How Can I Get Enough Iron? (ASK THE NUTRITIONIST)” Vegetarian Times, March, 2006]

 Low Levels of B Vitamin Linked to Risk
                                                                       

Persons with low levels of vitamin B6 were more likely than other subjects to have coronary heart disease, according to an Italian study. Low levels of B6 were associated with higher levels of c-reactive protein (CRP) and fibrinogen, both markers for inflammation that have been linked with an increased risk of heart disease. The recommended daily value for vitamin B6 is 1.3 milligrams for adults up to age 50, 1.5 for women over 50 and 1.7 for men over 50. Dietary sources include: baked potato with the skin (0.7 milligrams), banana (0.7), raisin bran (0.7 for a cup), chick peas (0.6 for ½ cup), chicken (0.5 for three ounces), beef tenderloin (0.4 for three ounces), tuna (0.3 for three ounces). 
[SOURCE: "Low Levels of Vitamin B6 Tied to Artery Disease," Tufts University Health & Nutrition Letter, July, 2004]

More Sun Equals Better Prognosis
                                                                                   

Sunny countries close to the equator face a higher incidence of skin cancer but have a better prognosis when diagnosed with other cancers, according to a study conducted by researchers at Brookhaven National Laboratory.
 The researchers devised a model showing that vitamin-D generating radiation doses at the equator are 3.4 to 4.8 times greater than in Great Britain and Scandinavia. Based on a ratio of mortality/incidence rates, the study found that, among patients with similar skin, a cancer prognosis improved with proximity to the equator and increased levels of sun exposure.
[SOURCE: J. Moan, et al, “Addressing the health benefits and risks, involving vitamin d or skin cancer, of increased sun exposure,” Proceedings of the National Academy of Sciences, 2008;105:668-673]

Not All Sun Exposure Is Bad
                                                                                               

Vitamin D is the sunshine vitamin, and individuals who spend a lot of time outside manufacture all they need. With concern about skin cancer, however, many Americans avoid the sun whenever possible or use sunscreen when they go outdoors. Housebound elderly persons also need to look for dietary sources of vitamin D. In addition to many other benefits, vitamin D aids in the absorption of calcium and helps maintain normal blood levels of phosphorus. All three are necessary building blocks of bone density and strength. Vitamin D is obtained from oily fish (salmon, swordfish, bluefish, mackerel and sardines) and, to a lesser degree, from eggs. Milk and cereals are often fortified with vitamin D. 
[SOURCE: "Vitamin D's New Day in the Sun," Harvard Women's Health Watch, February, 2004]

Osteoporosis Risk May Be Set Early
                                                                                               

A person’s risk of osteoporosis and bone fractures may be determined in part before birth, according to a study published in The Lancet. Researchers found that a deficiency of vitamin D in the mother during late pregnancy, a common occurrence, was associated with deficits in bone mineral density in the child that persisted until age 9 and increased the risk of adult osteoporosis. The authors concluded: “Vitamin D supplementation of pregnant women, especially during winter months, could lead to long lasting reductions in the risk of osteoporotic fracture in their offspring.”
[SOURCE: M.K. Javaid, et al, “Maternal Vitamin D Status During Pregnancy and Childhood Bone Mass at Age 9 Years: A Longitudinal Study,” The Lancet, January 7, 2006]

Seniors Need Extra B12, D, Calcium
                                                                                   

Seniors age 70 and over need ample quantities of vitamin B12, calcium and vitamin D, and nutritionists emphasize that it’s better that they get these nutrients from food rather than supplements. Foods getting special emphasis in the modified Food Pyramid for Older Adults include whole grains, fruits, vegetables, low- or non-fat dairy products, low-fat meat, beans and fiber-rich foods. About 15 minutes a day of unprotected exposure to sunlight should provide adequate vitamin D, which helps preserve bone density and may protect against prostate and breast cancer. 
[SOURCE: Alice H. Lichtenstein, et al, The Journal of Nutrition, January, 2008; Daniel J. DeNoon, “Over-70 adults get new food pyramid,” WebMD Medical News, December 20, 2007]

Statin Benefits Are Long-Term
                                                                                   

Patients prescribed cholesterol-lowering statins are usually expected to take the drugs for the rest of their lives. Results of a study published in the New England Journal of Medicine indicate that at least some of the benefits linger for 10 years or longer. In the initial study, pravastatin reduced the risk of death from 7.9 percent to 5.5 percent in men at risk of a heart attack because of high cholesterol. Ten years later, the risk was 8.3 percent for those taking pravastatin compared to 10.3 percent for the control group.
[SOURCE: “Statins provide benefits after use stopped,” Pharma MarketLetter, October 22, 2007]

Vegan Diet Can Promote Bone Density
                                                                                   

A person following a vegan diet (consuming no animal foods) can get calcium from beans, chick peas, lentils, nuts and seeds, calcium-fortified orange juice and green, leafy vegetables. But vitamin D is necessary for proper utilization of calcium, and there are few plant foods with significant amounts of vitamin D.

To maintain strong bones, vegans are advised to seek vitamin D from fortified foods and supplements plus a limited amount of sun exposure, engage in regular weight-bearing exercise and limit use of sodium and caffeine which can cause loss of calcium in urine.
[SOURCE: Reed Mangels, “Preventing Osteoporosis: Building Strong Bones over a Lifetime,” Vegetarian Journal, March-April, 2005]

Vitamin D Crucial for Bone Health
                                                                                   

Vitamin D may be more important than calcium in promoting strong bones, according to a recent Icelandic study published in the Journal of the American Medical Association. In a study of 944 adults, ages 30 to 85, researchers found that higher levels of vitamin D were more closely associated with good bone health than high levels of calcium. 

The researchers concluded that persons getting sufficient vitamin D may not need more than 800 milligrams daily of calcium. On the other hand, no amount of calcium can make up for a deficit of vitamin D. They recommended at least 500 milligrams daily of vitamin D through diet or supplements and 700 milligrams for persons living in northern climes or with minimal exposure to sunlight.
[SOURCE: “Vitamin D Drives Bone Health–And You May Not Be Getting Enough,” Tufts University Health & Nutrition Letter, February, 2006; JAMA, November 9, 2005]

Vitamin D Deficit Is Common
                                                                                   

Vitamin D is needed to build strong bones and reduce the risk of hypertension, heart disease, diabetes and prostate, breast, ovarian and colorectal cancers. Yet recent research suggests that many Americans have a deficiency of this vitamin.
Half of the women admitted to Brigham and Women’s Hospital for hip fractures were found to have a vitamin D shortage. And a Canadian study that collected blood samples from a random selection of men and women, ages 27 to 89, found that 34 percent had insufficient supplies of vitamin D.

The recommended daily allowance of vitamin D was revised upward to 400 IU a day in 1997, but a recent meta-analysis found that even 600 IU was not enough to reduce the fracture rate in older Americans. Dietary sources include eggs, milk and fatty fish such as salmon and mackerel. Vitamin D is also manufactured by the body through exposure to ultraviolet B rays.
[SOURCE: “Vitamin D’s New Day in the Sun,” Harvard Women’s Health Watch, February, 2004; “Are You Getting Enough Vitamin D To Fight Fractures?” Tufts University Health & Nutrition Letter, December, 2005]

Vitamin D Deficiency Is Widespread
                                                                                   

Among 290 patients on the general medical floor of a Boston hospital, researchers found that 57 percent were deficient in vitamin D–many severely deficient. An Italian study found a vitamin D deficiencyin 83 percent of postmenopausal female patients. A deficiency is usually defined as a blood level of 19 nanograms/milliLiter or less, but any level under 30 nanogramns/mL may represent a health risk.
[SOURCE: Ira Cantor, M.D., “Shedding light on vitamin D and integrative oncology,” Integrative Cancer Therapies, June, 2008]

 Vitamin E and Your Eyes 
                                                                                                           

Several recent studies have questioned the value, and possible harm, of large doses (400 IU a day or more) of vitamin E supplements. For most individuals the solution is simple: get vitamin E from food sources plus multivitamins.The problem becomes complicated, however, for persons diagnosed with either an intermediate case of macular degeneration (MD) or advanced MD in one eye. The AREDS antioxidant vitamin prescribed for these patients includes 400 IU of vitamin E (as well as zinc and copper). Studies of AREDS have shown no benefits for patients with early disease. Medical experts suggest that these patients eat plenty of leafy green vegetables, a good source of vitamin E as well as beta carotene and lutein, a substance important to macular health.
[SOURCE: “Vitamin E Gets an F,” Harvard Health Letter, June, 2005]

Vitamin E Pills Not as Good as Food 
                                                                                   

Vitamin E plays an important role in reducing the risk of cardiovascular disease and some cancers, and most Americans don't get enough from their regular diet. Many health-conscious persons take vitamin E supplements (alpha tocopherol), but studies haven't consistently found the same benefits from pills as from food. It's believed this may be because supplements contain only the alpha form, which may actually reduce levels of the more beneficial forms of vitamin E. Foods rich in vitamin E include nuts, vegetable oils, whole grains, tomatoes and dark-green, leafy vegetables. 
[SOURCE: "Second Opinion," Mayo Clinic Health Letter, July, 2004]