Vitamins 101

History of Flaxseed

Flaxseed is a plant food that has been around for centuries. There is some evidence it can help reduce your risk of heart disease, cancer, stroke, and diabetes. Flaxseed was cultivated in Babylon as early as 3000 BC, according to the Flax Council of Canada. By the 8^th century, King Charlemagne believed so strongly in the health benefits of flaxseed that he passed laws requiring his subjects to consume it. Today some experts would say there exists preliminary research to back up what Charlemagne suspected all those years ago.

Flaxseed can be found in all kinds of foods today, from crackers to frozen waffles to oatmeal as consumer demand for flaxseed gone up.  Agricultural use of flax seed has also increased.  For example chickens who are fed flax seed lay eggs that are higher in omega-3 fatty acids.

What is Flaxseed:

Flaxseed contains all sorts of healthy components, it owes its healthy reputation primarily to three ingredients:

·        Omega-3 essential fatty acids, "good" fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.

·        Lignans, which have both plant estrogen and antioxidant qualities.  Flaxseed contains 75- 800 times more lignans than other plant foods

·        Fiber. Flaxseed contains both the soluble and insoluble types.

The Health Benefits of Flaxseed

Although the health benefits of flaxseed are not well established, research indicates that  possible health benefits of flax include reducing the risks of certain cancers as well as cardiovascular disease and lung disease.

Cancer

Recent studies have suggested that flaxseed may have a protective effect against cancer, particularly breast cancer, prostate cancer, and colon cancer. At least two of the components in flaxseed seem to contribute, according to Kelley C. Fitzpatrick, M.Sc., Director of Health and Nutrition with the Flax Council of Canada.

In animal studies, the plant omega-3 fatty acid found in flaxseed, called ALA, inhibited tumor incidence and growth.

Further, the lignans in flaxseed may provide some protection against cancers that are sensitive to hormones. Some studies have suggested that exposure to lignans during adolescence helps reduce the risk of breast cancer, states Lilian Thompson, PhD, an internationally known flaxseed researcher from the University of Toronto.

Lignans may help protect against cancer by:

• Blocking enzymes that are involved in hormone metabolism.
• Interfering with the growth and spread of tumor cells.

Some of the other components in flaxseed also have antioxidant properties, which may contribute to protection against cancer and heart disease.

Cardiovascular Disease

Research suggests that plant omega-3s help the cardiovascular system in several different ways, including anti-inflammatory action and regulation of the heartbeat, Fitzpatrick says.

·        Several studies have suggested that diets rich in flaxseed omega-3s help prevent hardening of the arteries and keep plaque from being deposited in the arteries, partly by keeping white blood cells from sticking to the blood vessels’ inner linings.

·        "Lignans in flaxseed have been shown to reduce atherosclerotic plaque buildup by up to 75%," according to Fitzpatrick.

·        Because plant omega-3s may also play a role in maintaining the heart’s natural rhythm, they may be useful in treating arrhythmia (irregular heartbeat) and heart failure, although more research is needed on this.

·        Eating flaxseed daily may help cholesterol levels. Small particles of LDL or "bad" cholesterol in the bloodstream have been linked to an increased risk of heart disease, obesity, diabetes, and metabolic syndrome. A French-Canadian study in menopausal women reported a decrease in these small LDL particles after the women ate 4 tablespoons of ground flaxseed daily for a year. According to Fitzpatrick the cholesterol-lowering effects of flaxseed are the result of the synergistic benefits of omega 3 ALA; fiber and lignans.

Diabetes

Preliminary research also suggests that daily intake of the lignans in flax may modestly improve blood sugar (as measured by hemoglobin A1c blood tests in adults with type 2 diabetes).

Inflammation

Two components in flaxseed, ALA and lignans, may reduce the inflammation that accompanies certain illnesses (such as Parkinson's disease and asthma) by helping to block the release of certain pro-inflammatory agents, According to Fitzpatrick.

The plant omega-3 ALA has been shown to decrease inflammatory reactions in humans. And studies in animals have found that lignans can decrease levels of several pro-inflammatory agents.

Reducing inflammatory reactions associated with plaque buildup in the arteries may be another way flaxseed helps prevent heart attack and strokes.

Hot Flashes

One preliminary study on menopausal women, published in 2007, reported that 2 tablespoons of ground flaxseed (taken twice each day) cut the women's hot flashes in half. And, the intensity of their hot flashes dropped by 57%. The women noticed a difference after taking the daily flaxseed for just one week, and achieved the maximum benefit within two weeks.

Who Shouldn’t Use Flaxseed?

According to Thompson, pregnant women and possibly breastfeeding mothers should not supplement their diets with ground flaxseed until more is known.

"Our own animal studies showed that flaxseed exposure during these stages may be protective against breast cancer in the offspring, but a study of another investigator showed the opposite effect," states Thompson.

Using Flaxseed

Many experts believe it's better to consume flaxseed than flax oil (which contains just part of the seed) so you get all the components.

"Ground flaxseed, in general, is a great first choice but there may be specific situations where flax oil or the lignans (taken in amounts naturally found in flaxseed) might be as good," states Thompson.

Dosage

The optimum dose to obtain health benefits is not yet known. However, 1-2 tablespoons of ground flaxseed a day is currently the suggested dose, according to the Flax Council of Canada.

Using, Buying, and Storing Flaxseed:

• Flaxseed, when eaten whole, is more likely to pass through the intestinal tract undigested, which means the body doesn't get all the healthful components like in the ground flaxseed. Small electric coffee grinders work well.
• Golden flaxseed is easier to hide in foods, but brown flaxseed is easier to find in most supermarkets. There is very little difference nutritionally between the two.
• When buying products containing flaxseed, check the label to make sure ground flaxseed, not whole flaxseed, was added. Flaxseed is a featured ingredient in cereals, pasta, whole grain breads and crackers, energy bars, meatless meal products, and snack foods.
• Ground flaxseed works well in foods like oatmeal, smoothies, soup, or yogurt.
• The dishes that hide flaxseed the best usually have a darkly colored sauces or meat mixtures such as enchilada casserole, chicken Parmesan, chili, beef stew, meatloaf or meatballs. For a 4-serving casserole add 2-4 tablespoons of ground flaxseed. For a dish serving 6-8, use 4-8 tablespoons.
• Ground flaxseed can be substituted for part of the flour in recipes for quick breads, muffins, rolls, bread, bagels, pancakes, and waffles.  Do so by replacing 1/4 to 1/2 cup of the flour with ground flaxseed if the recipe calls for 2 or more cups of flour.
• The best place to store ground flaxseed is the freezer. Freeze pre-ground flaxseed in the bag it was purchased in, or in a plastic sealable bag. The freezer will keep the ground flax from oxidizing and losing its nutritional potency.
• The outside shell in whole flaxseed protects the fatty acids housed inside. Keep whole flaxseed in a dark, cool place until ground. But as long as it is dry and of good quality, whole flaxseed can be stored at room temperature for up to a year.

Vitamin B12

Vitamin B12 has been found useful as a treatment for asthma, depression, and for promoting mental wellness. Vegetarians are particularly susceptible to low B12 levels, as B12 is the only B vitamin found exclusively in animal products. Pregnant vegans in particular need to supplement months prior to pregnancy, for pregnancy increases B12 requirements. Mothers undersupplied with B12 can have babies with neurological problems. Older adults are often low in vitamin B12.  Vitamin B12 is also available in activated forms such as methylcobalamin. Sixty milligrams of methylcobalamin was given every day for 6 months to 6 patients with chronic progressive MS. This led to improvement in abnormalities in both the visual and brainstem nerve function.14 Methylcobalamin may also be useful in the treatment of diabetic neuropathy, Bell’s Palsy,15 and sleep-wake disorders.

Vitamin B12 Depletion  Vitamin B12 deficiencies manifest primarily as anemia and neurological changes. Vitamin B12 deficiency inhibits DNA synthesis, which affects the growth and repair of all cells.  The symptoms of vitamin B12 deficiency include:

• Tongue and mouth irregularities
• Macrocytic anemia (abnormally enlarged red blood cells)
• Depression, confusion and memory loss (especially in the elderly)
• Poor blood clotting and easy bruising
• Dermatitis and skin sensitivity
• Loss of appetite
• Nausea
• Vomiting
• Fatigue
• Peripheral neuropathy

Anemia is the first symptom of vitamin B12 deficiency.  Pernicious anemia results from either inadequate vitamin B12 intake or reduced gastric secretion of intrinsic factor, which inhibits absorption.

The elderly are most susceptible to vitamin B12 deficiency due to atrophy of gastric parental cells causing inadequate production of intrinsic factor.  Deficiencies in the elderly often cause varying degrees of neuropsychiatric symptoms such as moodiness, confusion, abnormal gait, memory loss, agitation, delusions, dizziness, dementia, and hallucinations.

Numerous drugs inhibit vitamin B12 absorption and, when taken chronically, can lead to nutrient depletion.  These include oral contraceptives, potassium medications, histamine-2 blockers (AxidÒ, Pepcid®, Tagamet®, Zantac®), proton pump inhibitors (Prevacid®, Prilosec™), and phenytoin (Dilantin®).

Overview of Vitamin B12  Cobalamin is the generic name of vitamin B12 because it contains the heavy metal cobalt.  Vitamin B12 is an essential growth factor and plays a vital role in the metabolism of all cells, especially those of the gastrointestinal tract, bone marrow, and nervous tissue.

Vitamin B6: Pyridoxine

Vitamin B6 plays an important role in vital life processes, which include amino acid metabolism, hemoglobin production, the efficient functioning of the nervous and immune systems and the modulation of blood sugar.9 B6 supports overall female hormonal balance and is very useful in the management of PMS,10 as well as nausea and vomiting that may accompany pregnancy.11 The depression some experience on oral contraceptives can be helped with 40 mg per day of

B6.12 A five month study with 76 asthmatics showed that 200 mg per day of B6 led to a reduction in the need for bronchodilators and asthmatic medications.13 Vitamin B6 has several forms, namely: pyridoxine, pyridoxal, pyridoxamine, and the phosphorylated versions of these forms.

Deficiency symptoms include: [19]

• Depression
• Sleep disturbances
• Nerve inflammation
• PMS
• Lethargy
• Decreased alertness
• Anemia
• Altered mobility
• Elevated homocysteine levels
• Nausea
• Vomiting
• Seborrheic dermatitis

Folate: For Wellness

Folates are essential cofactors in one carbon metabolism and their deficiency is associated with health risks such as neural tube defects, cancers and perhomocysteinemia.

“Folic acid” and “folate” are often used interchangeably, but more appropriately, folic acid refers to the fully oxidized synthetic compound (pteroylmonoglutamic acid) used in dietary supplements and in food fortification, while folate refers to the various tetrahydrofolate derivatives naturally present in foods.  It seems that since the mandatory folic acid fortification of cereal-grain products in the USA in 1998, many breakfast cereals are over-fortified with folic acid.  Consumption of cereal along with other folic acid-containing beverages and dietary supplements could result in chronically high intake of synthetic folic acid.  The appearance of unmetabolized folic acid in the bloodstream following intake of as low as 400 micrograms per day of folic acid from fortified foods or supplements caused many scientists to be concerned with the potential health risk of unmetabolized folic acid since it is thought to aggravate pre-existing cancers.

Biotin: Strengthening Nails and Balancing Blood Sugar

Biotin can help strengthen nails in humans by 25% in those with weak or brittle nails.16 A high intake of biotin can improve blood sugar control in animal models of type II diabetes. By helping keep blood sugar and insulin lower, biotin may support weight loss.17 Biotin may also help patients with diabetic neuropathy.18

Vitamin B5: Pantothenic Acid ‘For Stress and Wound Healing’

Pantothenic acid, previously known as vitamin B5, is a member of the B complex family that helps immune function, energy generation, and the body’s production of stress hormones. Pantothenic acid may help those with rheumatoid arthritis, though more research is needed.

B Vitamin Contraindications

• Niacin and Niacinamide: Avoid both of these forms in high doses if you have jaundice, heart conditions including angina and rheumatic heart disease, ulcers, gastritis, renal failure, or gout.

• Vitamin B6: Do not take B6 with the drug levodopa, as it can inactivate it. Lactating women should not take more than 50 mg of B6 per day, as higher doses may suppress lactation.

• Folate: Avoid folate and folic acid supplements when taking the drug methotrexate for cancer.

Recommended Daily Allowance for B Vitamins

B1, or thiamine, is part of the B-complex vitamins and is water soluble. The RDA is 1 to 1.4 mg, and the DOI is 15 to 30 mg.
B2, or riboflavin, a B vitamin, has an RDA of 1.6mg and a DOI of 5 to 15 mg.
B3, or niacin, is also a B vitamin. The RDA is 13 to 18 mg, and the DOI is 100mg.
B5, or pantothenic acid, also part of the B group, has an RDA of 4 to 7 mg and a DOI of 100 to 1,000 mg.
B6, or pyridoxine, another B vitamin, has an RDA of 2 to 2.2 mg and a DOI of 35 to 50 mg.
B12, or cobalamin, also a B vitamin, has an RDA of 3 mcg (micrograms) and a DOI of 100 to 300 mcg.
Biotin, also a B vitamin, has an RDA of 100 to 200 mcg and a DOI of 300 mcg.
Choline, part of the B family, has no RDA, but the DOI is 25 to 300 mg.
Folate, or folic acid, a B vitamin, has an RDA of 400 mcg for adults and a DOI of 400 to 2,000 mcg.
Inositol, another B vitamin, has no RDA, but the DOI is 25 to 300 mg.

References

1. Chan, P., et al., Randomized, double-blind, placebo-controlled study of the safety and efficacy of vitamin B complex in thetreatment of nocturnal leg cramps in elderly patients with hypertension. J Clin Pharmacol, 1998.

38(12): p. 1151-4.

2. Benton, D., R. Griffiths, and J. Haller, Thiamine supplementation mood and cognitive functioning. Psychopharmacology (Berl), 1997. 129(1): p. 66-71.

3. Botez, M.I., et al., Thiamine and folate treatment of chronic epileptic patients: a controlled study with the Wechsler IQ scale. Epilepsy Res, 1993. 16(2): p. 157-63.

4. Abbas, Z.G. and A.B. Swai, Evaluation of the efficacy of thiamine and pyridoxine in the treatment of symptomatic diabetic peripheral neuropathy. East Afr Med J, 1997. 74(12): p.803-8.

5. Schoenen, J., M. Lenaerts, and E. Bastings, High-dose riboflavin as a prophylactic treatment of migraine: results of an open pilot study. Cephalalgia, 1994. 14(5): p. 328-9.

6. Jonas, W.B., C.P. Rapoza, and W.F. Blair, The effect of niacinamide on osteoarthritis: a pilot study. Inflamm Res, 1996. 45(7): p. 330-4.

7. Polo, V., A. Saibene, and A.E. Pontiroli, Nicotinamide improves insulin secretion and metabolic control in lean type 2 diabetic patients with secondary failure to sulphonylureas. Acta Diabetol, 1998. 35(1): p. 61-4.

8. Kishore A, et al., Antidiabetic effect through islet cell protection in streptozotocin diabetes: a preliminary assessment of two thiazolidin-4-ones in Swiss albino mice. Chem Biol Interact. 2009 Feb 12;177(3):242-6.

9. Bender DA. Nutritional biochemistry of the vitamins. Cambridge (UK): Cambridge University Press; 2003.

10. Sharma P. et al., Role of bromocriptine and pyridoxine in premenstrual tension syndrome. Indian J Physiol Pharmacol. 2007. 51(4):368-74.

11. Sahakian V., et al., Vitamin B6 is effective therapy for nausea and vomiting of pregnancy: a randomized, double-blind placebo-controlled study. Obstet Gynecol. 1991. 78(1):33-6.

12. Bermond, P., Therapy of side effects of oral contraceptive agents with vitamin B6. Acta Vitaminol Enzymol, 1982. 4(1-2): p. 45-54.

13. Collipp, P.J., et al., Pyridoxine treatment of childhood bronchial asthma. Ann Allergy, 1975. 35(2): p. 93-7.

14. Kira, J., S. Tobimatsu, and I. Goto, Vitamin B12 metabolism and massive-dose methyl vitamin B12 therapy in Japanese patients with multiple sclerosis. Intern Med, 1994. 33(2):p. 82-6.

15. Jalaludin, M.A., Methylcobalamin treatment of Bell's palsy. Methods Find Exp Clin Pharmacol, 1995. 17(8): p. 539-44.

16. Hochman, L.G., R.K. Scher, and M.S. Meyerson, Brittle nails: response to daily biotin supplementation. Cutis, 1993. 51(4): p. 303-5.

17. McCarty, M.F., High-dose biotin, an inducer of glucokinase expression, may synergize with chromium picolinate to enable a definitive nutritional therapy for type II diabetes. Med Hypotheses, 1999. 52(5): p. 401-6.

18. Koutsikos, D., B. Agroyannis, and H. Tzanatos-Exarchou, Biotin for diabetic peripheral neuropathy. Biomed Pharmacother, 1990. 44(10): p. 511-4.

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