Sunburn Supplements

I am leaving for a 7 night Caribbean cruise on Saturday. As I pack for my upcoming vacation I have make sure to grab my sunscreen- minimum SPF 45. Although I have often thought of myself as a sun worshiper, I burn easily. Whether it be the first day of my vacation, the first outing of the summer or just a long day on the boat, I must always remember to layer on the sunscreen for fear of being crispy the next day. I know, you feel bad for me having to go to the Caribbean and bake like a potato, but alas, I have found some supplements, in addition to my sunscreen, to help me get though the long days laying on the sun deck:

Omega-3: In one study, 13 patients received supplements of fish oil, which contains omega-3 fatty acids, for three months. Tests afterward showed that the patients were significantly less sensitive to UV rays.

Vitamin B3: Nicotinamide (a form of vitamin B3) may make a photosensitive reaction less likely.

Vitamins C and E: Antioxidants, including vitamins C and E, help remove free radicals and seem to work together to possibly reduce UV-induced skin reactions. When used topically, Vitamin C is well-known for its role as a collagen and skin tissue builder. Vitamin E is recommended by researchers for topical, after-sun use, to soothe your skin and prevent a burn after exposure.

Vitamin D: In animal studies, vitamin D helped trigger the effects of an antioxidant protein found in skin cells, and this protein helps to protect against damage from UVB rays.

Green Tea: Epigallocatechin Gallate (EGCG), the antioxidant properties in green tea, may provide protection against reddening of the skin caused by UV light. Tests on skin samples showed that EGCG does appear to inhibit redness, some cell damage associated with UVB rays.

Lycopene, lutein, beta carotene or other carotenoids, have been consistently shown to protect against sunburn. One controlled study found that taking a supplement of natural carotenoids, almost all of which was beta-carotene, gave progressively more protection against ultraviolet rays.

I am sure that as I am enjoying the sun and my vacation I will be mentally blogging about vitamins.

- Community Assistant

No more Jet-Lag?

My husband travels all over the world for his job. Jet-lag is his #1 enemy. In the April edition of Allure magazine, they mention an antioxidant supplement that may help with jet-lag. Pycnogenol is a natural plant extract from the bark of the maritime pine tree which grows exclusively along the coast of southwest France in Les Landes de Gascogne.

Pycnogenol has been known to help prevent blood clots when flying. However, recently pycnogenol, has been shown to potentially help decrease the severity and duration of fatigue, sleeping problems and headaches associated with jet-lag!

If you easily suffer from jet-lag, you may want to give this antioxidant a try....

Eat your Asparagus?

When I was little I hated asparagus! Now as an adult I've come to grow found of the strange looking vegetable. As I am currently steaming asparagus to eat I wonder what kind of vitamins asparagus holds that I used to be missing out on.

Asparagus is low in calories and very high in vitamins. They are loaded with folic acid and vitamins A, B and C. You can also get a good amount of your daily calcium and fiber from asparagus. In addition, asparagus has been known to help clean out your GI tract.

So go ahead and eat green (asparagus!).... it is St. Patrick's Day today!

Go Green for St. Patrick's Day

In addition to the regular festivities surrounding St. Patrick's Day this month, consider adding a new tradition of green foods to your diet, besides green beer. Green foods are healthy in terms of their vitamin, mineral, water and antioxidant content.

1. Increase fiber with broccoli. Broccoli provides many health benefits, including both soluble and insoluble fiber; vitamins A, C, E and K Vegetables like asparagus, green/herbal teas, spinach, kale, turnip, collard and mustard greens, cabbage, endive and brussel sprouts are also high in vitamin K.

2. Vary your leafy greens. It’s important to remember that leafy green vegetables, such as lettuces, come in varying shades of green. The lighter the green, the less vitamins and minerals they contain. The darker the green, the higher the concentration of vitamins and minerals they contain. Spinach, a dark leafy green, contains lutein, which is good for eye health.

3. Improve cholesterol with avocado. Avocados are a good source of monounsaturated fats, which can help lower your cholesterol. It's also a good source of vitamin E.

4. Alternate oranges with kiwifruit. Kiwifruit contain even more vitamin C than oranges and they're a great source of dietary fiber.

5. Snack on green apples. While green apples offer about the same benefits as red or yellow apples, green apples are a great source of soluble and insoluble fiber, which aid in digestion and heart health.

6. Drink tea green tea. If you like to drink tea, consider choosing green tea instead of black, oolong or other darker teas. Green tea packs the biggest punch when it comes to antioxidants. It also contains flavonoids that are good for the heart.

As for those people sticking to the green beer, I wasn't able to find any health benefits from green beer specifically, but it sure makes it more fun to drink!

-Community Assistant

You Gout-a Take Your Vitamin C

With St. Patrick’s Day around the corner many people may be partaking in adult beverages and eating traditional Irish foods like corn beef and cabbage. However, those prone to gout should watch both their alcohol consumption and their diet. Gout flair ups, most prevalent in men over the age of 40, can be induced by foods containing purines. Purines, part of all human tissue and found in many foods, can raise uric acid levels in the blood or the under-elimination of uric acid by the kidneys, and precipitate gout attacks in some people.

According to findings published in the new issue of the Archives of Internal Medicine, vitamin C may reduce levels of uric acid in the blood, thereby preventing the formation of the urate crystal. Vitamin C could also increase the speed at which the kidneys work or protect against inflammation, both of which may reduce gout risk, which would be very lucky.

-Community Assistant

Monitor Your Eye Health

Myself, like most people, sit at a computer 8 or so hours a day. Then, I go home, probably my check my e-mail, maybe log on to Facebook and then watch TV. By the end of the day my eyes, not to mention the rest of me, is exhausted!

Lutein, a nutrient found in various foods including green leafy vegetables and egg yolk, has a history in the dietary supplement market as a nutrient to reduce the risk of age related macular degeneration (AMD). A new study published in the British Journal of Nutrition, noted improvements in the sensitivity to contrast on a computer monitor in subjects taking lutein. 37 healthy subjects were between the ages of 22 and 30, with long-term computer display light exposure, were studied. The subjects were observed following 12 weeks of lutein supplementation. There was a trend towards improved visual acuity and measures of contrast sensitivity in the subjects taking lutein verse the placebo group. “A higher intake of lutein may have beneficial effects on the visual performance,” wrote the researchers from Peking University.

Lutein may also increased skin hydration and elasticity. Keep your eye out for news about lutein, as more and more benefits are being recongnized in this supplement.

-Community Assistant

Prenatal Supplements

Recently close friends of mine discovered they were pregnant and have shared the good news with their friends and family. After the typical questions "when are you due?" and "do you know if its a boy or a girl?" I asked "are you taking vitamins?" and "what kind?" Multivitamins, including folic acid, are essential during pregnancy and even after the baby is born, for nursing mothers.

Vitamin A- helps bones and teeth growth.

Vitamin D- Helps body use calcium and phosphorus; promotes strong teeth and bones.

Vitamin E- Helps body form and use red blood cells and muscles.

Vitamin C- An antioxidant that protects tissues from damage and helps body absorb iron; builds healthy immune system.

Vitamin B- B1 (Thiamin)- Raises energy level and regulates nervous system; B2 (Riboflavin)- Maintains energy, good eyesight, healthy skin; B3 (Niacin)- Promotes healthy skin, nerves and digestion; B6 (Pyridoxine)- Helps form red blood cells; helps with morning sickness.

Folic Acid- Helps support the placenta, and prevents spina bifida and other neural tube defects.

Calcium- Creates strong bones and teeth, helps prevent blood clots, helps muscles and nerves function.

Iron- Helps in the production of hemoglobin; prevents anemia, low birth weight, and premature delivery.

Protein- Helps in the production of amino acids; repairs cells.

Zinc- Helps produce insulin and enzymes.

I don't know much about babies and even less about pregnancy, but I do know how important vitamin supplementation is during pregnancy. If you have questions about which brand to take during pregnancy talk to you health care physician, who can recommend the best prenatal supplement for you.

-Community Assistant