Vitamin A

I’m giving you a tip right away: be very careful with this vitamin. Supplementation in this case might do more harm than good. Besides, it’s very seldomly needed (e.g. alcoholics have low level of this vitamin, due to excess alcohol toxicity), like in case of repeated inadequate protein intake which is necessary for optimal absorption. So why talk about it? Because it’s key for good vision, a healthy immune system (essential for our lymphocytes that fight infections), a healthy respiratory/urinary/intestinal tract, neurological function, reducing inflammation, gene regulation and maintain/foster cell growth. It has many other benefits:  skin conditions treatments, measles, dry eye, cataracts, some cancers treatments, macular degeneration, glaucoma.

Unless you have digestive disorders or a very poor diet (vitamin A deficiency is a health problem in Africa and South-East Asia, which are low income countries), you shouldn’t need extra vitamin A (also known as retinol). It has only animal-derived food origin in its “direct” form (e.g. beef liver, tuna, eggs, milk, butter, fish liver oil, cream), or vegetable/fruit-derived origin in all its “indirect” forms, or “pro-vitamin A”: carotenoids (alpha, beta and gamma). Find it in carrots, mangos, spinach, cantaloupe melon, sweet potatoes, apricots, broccoli, kale, tomato, peach, papaya, pumpkin. Generally speaking in yellow/orange vegetables, provided they contain such carotenoids. Anyway consider it’s a fat-soluble vitamin and therefore needs to be consumed with fatty foods to be absorbed. Even better together with vitamin D.

It’s worth being a little bit more specific on its benefits, being so many:

Bones and teeth – dentin forms the hard layer of our teeth. Their strength is also ensured by this vitamin, which also helps in replacing old or worn out teeth tissue.

Urinary stones – or urinary calculi. Vit. A produces a mineral compound called calcium phosphate that prevents the formation of calculi (which cause pain, nausea and vomiting).

Generic cancers – as all other powerful antioxidants, also vitamin A fights oxidative stress, protecting us against plenty of health problems and cancer as well

Skin – same reasons: the antioxidant properties combat free radicals and oxidative stress, protecting the skin from within and from common dryness. Keratinization of the skin (becoming hard and dry), occurs only in case of vitamin deficiency, which can also worsen psoriasis.

Respiratory problems – because the body’s immune system is weakened by a lack of this vitamin (it can also cause growth retardation and increase infections in children). Respiratory problems are usually the first hit.

Eye health – when light shines on the retina, a signal is sent to the retina: vitamin A plays a key role in this vision process. It’s also very effective for dry eyes treatment. As effective as more expensive, specific prescriptions. It’s also included in all macular degeneration treatments.

Immune support – genes involved in our immune system are regulated by vit. A. So it’s not difficult to understand why it’s essential for fighting all serious diseases and illnesses. It not only prevents the germs from entering the body, but also helps to fight the infections once the germs are into the body. Much more important in helping the immunity of children, whose vulnerability to infections is higher.

Fighting inflammation – as all antioxidants it neutralizes free radicals, besides it prevent cells from becoming overactive (fundamental against autoimmune and neurodegenerative diseases). E.g. food allergies are caused by an overreaction of our organism.

Cell growth regulation – needed in wound healing, skin re-growth, support of epithelial cells (external and internal). Increases the production of collagen and improves hair health too.

Specific cancer prevention – retinoic acid is fundamental in cell development, control of malignant cells and cell differentiation: consequently it’s effective in  suppression of lung, prostate, breast, ovarian, bladder oral and skin cancer.

Lower cholesterol – therefore protecting against risks of heart disease and stroke.

Final tip: supplement ONLY with beta-carotene, which is then converted into active vitamin A if needed by our body after the food is ingested. By doing so, supplementation is utterly safe.

….Always humble,

Angiolino

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Telomeres (following)

Here I am again on this topic: let’s finish talking about the telomere-friendly foods, as promised.

Eggs – known as an excellent source of high-quality proteins. But also a good source of selenium, riboflavin, vitamin B12, vitamin D, pantothenic acid, lutein together with zeaxanthin (both so important for our eyes) and choline (a neurotransmitter critical for brain function and health). Just one egg provides 23% of the daily dose of choline. Don’t worry about eggs being dangerous for our cardiovascular system. It’s utterly NOT true.

Tea – black, green and white teas. All of them with cancer inhibiting properties, in particular green tea which is one hundred times more antioxidant than vitamin C. All regular users of tea have a higher bone density.

Tomatoes – contain high levels of lycopene that reduces the risks of prostate and stomach cancers. Cook them, in order to make the lycopene more absorbable.

Meat – ONLY if organic, lean, not processed, not subjected to any drugs, chemicals, hormones and grass-fed meats. Provided these requisites, it’s a very good source of proteins, which are indispensable to keep longer telomeres. But it has to be absolutely pure, without anabolic substances, preservatives or any carcinogenic elements. I highlight: organic! Otherwise just avoid it! We’re genetically adapted to eat meat, it has a positive insulin/glucose response, quite easily digested (IF not  overcooked) and contains zinc, which helps to keep longer telomeres too. My personal note: I understand and like American culture, but using barbecue to cook it is the worst possible method. Ever. Because this method of cooking creates plenty of carcinogenic elements, especially on the surface of the meat. And focus on Bison meat: the best.

Beans – with proteins and complex carbohydrates (the perfect combination), calcium, B vitamins, potassium and magnesium, folic acid, iron. They contain both soluble and insoluble fibers, more than other plants (the soluble fiber helps to reduce cholesterol and normalize blood sugar).

Sea vegetables – also called seaweed. As sea vegetables don’t have roots like other vegetables, they must absorb all nutrients from the ocean water, becoming the richest source of minerals. Dark sea vegetables are particularly important because contain sodium alginate, which converts heavy metals present in our bodies into sea salt (look for arame, wakame, hijiki), then urinated. They also all contain iodine, which helps in weight loss. The most rich in proteins is the “nori” variety (very rich in vitamin K too, which keeps calcium into our bones and not in our blood). Instead of using salt, try using a powder of dried sea vegetables: much healthier and tastier. Even a seaweed salad is the perfect one on its own!

Cabbage – particularly interesting because it stimulates the immune system, kills bacteria and viruses (very helpful during the winter), has a wide variety of anticancer properties: e.g. just eating cabbage once a week inhibits colon cancer by 60%.  Stabilizes hormone levels. Moreover, if eaten raw it contains vitamin U, which protects against stomach ulcers.

Kale – which has even more medicinal qualities than cabbage. It protects against many cancer forms but also against heart diseases. It has a very high content of calcium, so high that just eating kale is enough to protect yourself against osteoporosis and arthritis.

These are some of the best foods to keep your telomeres healthier and longer. This post and the previous one were not meant to be dedicated to antioxidants in general (of course all very helpful to protect your telomeres), or to particular so-called superfoods (like goji e.g.). I’ll give more tips on general rules to be followed on our daily eating habits to preserve telomeres.

To be continued

(For more health supplements and extras, please kindly visit: What do you lack ? )