Vitamin E

Vitamin E is a fat soluble cluster of compounds that comes in eight different forms, all of which are essential to the overall health of your body. One of its major functions in the body is as an antioxidant, which helps protect your cells from the damage caused by free radicals. Vitamin E is also responsible for immune function, skin health, cell signaling and regulation of gene expression. Research has shown Vitamin E can help improve Diabetes, and protect against bladder cancer.

The best way to increase your levels of Vitamin E is to eat more vitamin rich foods. Oils such as wheat germ, sunflower, and safflower, nuts such as almonds, hazelnuts, and peanuts, and vegetables such as tomatoes and spinach all contain high-levels of Vitamin E. This food-based Vitamin E is better for the body than supplementation because it contains all eight forms of the vitamin. If you are going to consume your Vitamin E through food, make sure to eat the nuts and leafy greens raw. Heat can kill up to 2/3 of the available vitamins and nutrients.
Sometimes your Doctor may want you to add additional supplementation to your diet. If this is the case, look for supplements that contain mixed tocopherols and tocotrienols. Some of the best supplements will also have gamma-tocopherol. Because Vitamin E is fat soluble, doses at too high of a level can be toxic. For an average adult, levels should not exceed 1000 mg. Because Vitamin E can effect blood coagulation, it should not be taken before surgery. And, as with any supplementation, it is important to consult with your physician.

References

Awesome Avocado

There are so many reasons - and so many ways - to love avocado. A culinary superfood, avocados provide up to 20 nutrients including vitamins K, C and E, as well as folate, magnesium, zinc, and potassium. In fact, they actually have more potassium than bananas.

Unlike most fruits, avocado is low in carbohydrates and high in a healthy fat called oleic acid. Like olive oil, oleic acid has been linked to health benefits such as reducing inflammation, protecting cells against cancer, and reducing cholesterol. This amazing fruit also improves digestive health and helps your body absorb other nutrients.
There are limitless ways to add avocado to snacks or meals: Use avocado as a healthy spread on toast; blend it into scrambled eggs; add it to dips, salsa, or soup; slice for a salad topping.

Avocado is optimally ripe when the fruit is mildly soft to touch. Its flesh should be creamy and green-gold in color. If you don't use the whole fruit at one time, keep leftover avocado fresh by leaving the pit in the unused portion and allow it to sit, uncovered, on a counter for a few hours before placing it in the fridge (still uncovered) for up to two days. When you want to use the other half, simply peel off the brown crust to reveal a soft and deliciously ripe avocado beneath.

Image Attribution: Natalia Zakharova/bigstockphoto.com

References

Sweet Potato

Sweet Potato is a powerhouse of nutrition. This vibrant orange tuber is rich in vitamins, antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients. The antioxidant Beta-carotene, which gives Sweet Potato its orange flesh, is necessary for your body to produce Vitamin A. We need vitamin A for eye health, for a strong immune system, and for healthy skin. One medium Sweet Potato provides 100% of your daily needs for Vitamin A, as well as a healthy dose of vitamin C, several of the B vitamins, potassium, calcium, iron, magnesium, zinc, and vitamin E.

Some research has shown that, as antioxidants from Sweet Potato (called cyanidins and peonidins) and other phytonutrients pass through the digestive tract, they act in ways that may lower the health risk posed by heavy metals. Scientists are also studying the anti-inflammatory nutrients (anthocyanin) contained in purple Sweet Potatoes, which may provide protection against certain types of cancer. Sweet Potatoes also have a fascinating ability to potentially improve blood sugar regulation. Researchers are interested in determining what effect this may have on Type-2 Diabetes. High in fiber, including Sweet Potato in your diet can promote regularity of the bowels and healthy digestive function.

You can enjoy Sweet Potato as a main course, side dish, in soups, or in desserts. When shopping for these versatile veggies, remember that Yams are not the same as Sweet Potatoes. The two are not in the same "food family" and each has a different nutrient profile. Yams are usually imported from Africa or Asia, whereas the Sweet Potato is grown abundantly in the U.S. Finally, Sweet Potato color, both flesh and skin, can range from white to yellow-orange to brown or purple. There also are "firm" or "soft" varieties, which can make a difference in your cooking

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.References

Sunny Trio: Vitamins C, D, and E

For added skin protection and cellular repair, add in this potent vitamin trio by eating vitamin-rich foods or by taking them in supplement form. Vitamin C is an essential skin nutrient because its potent antioxidant properties help repair sun damage. It is also absolutely essential for collagen repair. This can help protect your skin from premature aging and sun damage. Vitamin E is another critical skin nutrient with potent antioxidant properties that help protect your cells from the damage caused by free radicals. Vitamin E is essential for the overall health of your skin, and has cancer-fighting properties that make it a great skin supplement. The final skin nutrient is Vitamin D, which plays a significant role in wound healing and tissue repair, and makes the skin less photosensitive and susceptible to sun damage. Most people have low or deficient levels of Vitamin D in their system. You can add vitamins C and E to your diet by eating fresh summer salads full of fruits and veggies. Try to add in as many colors of the rainbow as you can when selecting produce. Add in fresh smoothies filled with leafy greens, citrus fruits, melons, and healthy oils like wheat germ and sunflower. Vitamin D can only be added with either sun exposure or in supplement form. Before adding nutrients in supplement form, talk with Dr. Bossio. Vitamin E and D are both fat soluble and must be used at the correct dose. In addition, Dr. Bossio can help you choose high quality supplements from reputable companies.

References

• United States Department of Agriculture, Agricultural Research Service: USDA Nutrient Database for Standard Reference, Release 13, 1999.
• Mindell E. Earl Mindell's Supplement Bible. Mindell paperback, 1998:20.
• Bjelakovic G, Nikolova D, Gluud LL, Simonetti RG, Gluud C. Mortality in randomized trials of antioxidant supplements for primary and secondary prevention: systematic review and meta-analysis. JAMA 2007;297:842-57.
• Marz, R. (1999). Medical Nutrition. 2nd Edition. Omni-Press. Portland, OR: 235-241..
• "Vitamin D and Skin Health". Linus Pauling Institute Micronutrient Research for Optimal Health. Oregon State University Website.

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