1) Alpha Lipoic Acid

2) Evening Primrose oil or Borage oil

3) Chromium

4) Magnesium

5) Omega-3

6) Gingko Biloba

7) Vitamin B complex

8) Vitamin E

9) Vitamin C

10) Zinc

1) Alpha Lipoic Acid has been hailed as the universal antioxidant. It is unusual in as much as it is both water-soluble and fat-soluble antioxidant. This really is a powerful anti-aging nutrient. It will help to protect you from some of the nasty affects of high blood sugar. It is very affective at preventing the formation of AGEs (Advanced Glycation End-products – explain in another article). Alpha lipoic acid is very good at protecting the cells of the pancreas.

In a nut shell – powerful antioxidant, anti-inflammatory, anti-aging, anti-diabetes, improves the skin, protects the liver, guards against cell damage, chelating heavy metals (helps remove them from the body), 100mg to 300mg a day

2) GLA (Gamma linolenic acid) Good source of GLA is Evening Primrose and Borage Oil. GLA is another invaluable supplement in our quest to slow down aging and reverse
deterioration. Before you rush out and buy GLA supplements there is something I
need to explain. The body can make its own GLA from linoleic acid (found in certain foods). I realize you’re probably thinking if this is the case why buy GLA supplements? However, everything needs to be in good working order and we need all the necessary nutrients in the right amounts for the body to be able to convert linoleic acid into GLA. In reality our systems are struggling and most people are deficient in most nutrients. This means the process of conversion is blocked, hampered or slowed down.

What has a negative effect on this conversion?

nutritional deficiencies

diet high in meat and dairy products

diet high in processed fats – margarine and shortening (in hundreds of products)

alcohol – more than moderate amounts

sugar consumption – 90% of people really have no idea quite how much sugar they eat.

Take GLA in the form of Borage Oil or Evening Primrose Oil and change your eating habits.

Taking omega-3 supplements has a synergistic affect making them together even more effective at protecting us from aging and deterioration. Without GLA we can’t produce or manufacture eicosanoid prostaglandin E1 (PGE1) the body’s best natural defences against premature aging, heart disease, cancer, arthritis, allergies, asthma, auto-immune diseases, delta-6-desaturase is an enzyme that converts the abundant omega-6 into GLA. Many people lack enough D6D due to their lifestyles.

A lack of this enzyme can make conditions worse like: diabetes, hypothyroidism, viral infection, cancer, immune weakness, high cholesterol, arthritis, MS, PMS, diabetic complications, healthy skin, dryness, obesity 400mg to 500mg. The enzyme needs enough Vitamin C, vitamin B6, zinc, and magnesium.

3) Chromium A deficiency can – increase sugar cravings, decrease muscle, increase blood pressure, decrease bone density, and contribute to heart problems. Chromium is vital if you want to protect against AGEs (Advanced Glycation End-products). This is a
major factor in the aging process, speeding up cell damage and cell death.
Continually high blood sugar levels will encourage more AGEs. Chromium will
help reduce craving for sugar, which will be the first step to stabilizing your
blood sugar levels. Doing this will slow down aging and help you lose weight.
The condition, adult onset type II non-insulin dependent diabetes benefits from
chromium supplements. Chromium protects the liver and protects against all
forms of oxidation damage in the brain, arteries and eyes. Protects against
insulin resistance and stimulates our cells to uptake glucose.

Molasses is a rich source of chromium, it is a waste by-product of the sugar refining industry. It is so very easy to be short of this mineral as it is removed in the refining process. Chromium shortages can set up sugar cravings, which in turn cause more serious chromium deficiencies, it’s a viscous circle.

Supplement – Chromium 200mcg to 400mcg daily will help -

blood sugar problems, insulin utilization, sugar and carbohydrate cravings, obesity, hypo-glycemia, heart disease, stroke, high blood pressure, crohn’s disease, colitis, ulcers, MS, migraines, PMS, seizures, diabetes and aging refined sugar and carbohydrates can seriously deplete chromium encouraging a need for the very foods that are causing aging.

4) Magnesium is a vital component of bones and teeth. It is closely involved in the release of energy and the correct functioning of the nerves and muscles. This mineral is too often deficient in most people’s diet. There are 300 different enzymes in the body that are dependent on magnesium. Unfortunately, it is very easy to be deficient in magnesium as typical diets lack the amounts that are needed. Stress drains this mineral.

Magnesium helps or improves- lowers high blood pressure, heart pumps better, constricted blood vessels relax for a better blood flow, angina improves, blood clots less likely, lowers cholesterol, asthma, migraines, fibro-myalgia, brain function, osteoporosis, PMS, better sleep, relaxes muscles – cramps, blood sugar problems, grinding teeth at night, chemical sensitivity, bacterial and viral infections, kidney stones and cravings 500mg – 600mg

Good sources are fish, beans, nuts, seeds and green vegetables

5) Omega-3 (fish oil) EPA, DHA very good anti-inflammatory compounds

Helping cancer, rheumatoid arthritis, other inflammatory conditions, arterial plaque, and blood clots. A lot of people are deficient in omega-3 has

1) Alpha-linolenic acid

2) Eisosapentaenoic acid (EPA)

3) Docosahexaenoic acid (DHA)

Flaxseeds have alpha-linolenic acid only – helping lower blood pressure, diabetes – synergistic effect with vitamin E, lowers triglycerides which is a problem for diabetics, protects cells and circulation, cancers especially breast and colon, joint disease anti-inflammatory, inflammatory bowel problems – colitis, crohn’s decreases damage, skin problems – eczema, acne and psoriasis, lung problems, chronic fatigue syndrome – combined with GLA, kidney problems, moods and depression1,000mg to 2,000mg daily

6) Ginkgo Biloba a herb – used for thousands of years A mental and vascular stimulant, better blood flow throughout the body especially to the brain and skin, protects and promotes mental function and memory, helps irregular heartbeat, depression eye problems, Tinnitus, dizziness, asthma, headaches, PMS Maintenance dose 150 to 200mg a day

7) Vitamin B is needed for the release of energy from our food, and for the health of the nervous and digestive system. They help to protect the brain function. These are water-soluble vitamins that are not stored by the body, so must be obtained from our food on a daily basis. B1 – thiamin, B2 – riboflavin, B3 – niacin, B5 – pantothenic acid, B6 – pyridoxine, B9 – folic acid, B12 – cobalamin, biotin, choline and inositol are all part of the family of B vitamins. B vitamins tend to appear together in food however, most are
lost in the processing of food – white rice and white flour have retained little of their original nutrients and none of their fiber. Those who are -
drinkers, smokers, use the contraceptive pill or HRT (hormone replacement therapy) or are under a lot of stress and those who rely on junk and processed foods will have an increased need for B vitamins. If you want to take any B vitamins then always take a ‘B complex’ unless otherwise prescribed by a qualified practitioner.

50 to 100mg complex, always take as a B complex and zinc, even if you take an individual B vitamin. Their action is inter-twined and synergistic.

Eating cooked refined processed foods depletes your levels and makes you deficient

Vitamin B1 - brain energizer, heart disease, learning disturbance, emotional disturbances, Alzheimer’s, pain, and immune function

Vitamin B2 – antioxidant, metabolizing food, safe guarding cells, a lack of this vitamin can hinder absorption of iron, a deficiency can weaken the thyroid, needed for recovery
especially during intensive care

Vitamin B3 - lowers cholesterol, lowers triglycerides, diabetes, osteoporosis, anxiety, and depression

Vitamin B6 - heart disease, diabetes, immune system, hormone disturbances, candida, kidney stones, brain and nerve problems, joints and pain, and skin disorders

Pantothenic acid (B5) - cholesterol lowering, heart disease, arthritis, colitis and inflammatory conditions, chemical and yeast sensitivities, gout, obesity, and adrenal glands

Folic acid - Needed by pregnant women to prevent birth defects, heart disease, intestinal problems, depression, skin problems, menopause symptoms relieved, restless leg syndrome, and chronic fatigued

Biotin - Protects nerves especially in diabetes, hair problems, and bone health

Found in whole grains, beans, lentils, eggs and green vegetables.

8) Vitamin C There is so much one could say about Vitamin C also known as ascorbic acid. It is a particularly important nutrient in our battle against aging and deterioration. It can help in the treatment of cancer, high blood pressure, has anti-inflammatory properties, acts like a natural antihistamine, and is a wonderful antioxidant. It is essential to the health of the skin (think of those wrinkles), hair, gums,
bones, collagen, and ligaments. Its main function is to aid in the growth and repair of the body’s tissue, including the maintenance of healthy blood vessels and red blood cells. Used in a preventative way or in the treatment of chronic conditions vitamin C would have to be taken in much higher doses than the 60mg recommended as the RDA. We are one of only a few species on earth that do not make our own vitamin C, so we must consume our daily dose from food and supplements. Recent research has revealed we need at the very least three times the RDA 200mg. If you live in the city, have a stressful life, use the contraceptive pill, regular painkillers, daily Aspirin, smoke,
drink and eat junk food your need for vitamin C goes to more than a 1000mg daily. Otherwise 1000mg daily is a good maintenance dose.

Vitamin C can treat infection, and taken on a regular basis can prevent an infection from taking hold in the first place. It is an extremely, effective antihistamine with many positive side effects. Doses of vitamin C at 1000mg to 2000mg have been proven to be very good at improving impaired lung function, hay fever, asthma, or bronchitis. Vitamin C is well known for its antioxidant properties, fighting off free-radical damage and keeping the immune system in good order. It aids in the absorption of iron and protects the circulatory system and the heart itself. Vitamin C protects blood fats from turning into atherosclerotic plague, preventing arteries from clogging. It also prevents blood platelets from becoming too sticky. It prevents so much cholesterol from being absorbed from the food we consume and raises our levels of good cholesterol. Enough vitamin C is needed for the manufacture and repair of collagen – for a younger skin,
healthy joints, and good working arteries and veins.

If you receive surgery for any reason it is really important to take plenty of Vitamin C before, during and after – to prevent infection, speed up healing and counter-act the stress the adrenal glands would have suffered. Vitamin C will also help in the process of breaking down the anaesthetic more efficiently. Also excellent at reducing the inflammation caused by surgery or injury.

Vitamin C along with other antioxidants, have a powerful protective affect on the eyes, slowing deterioration. Even if you take vitamin C supplements you should still eat plenty of fresh fruit and vegetables. It is a water-soluble vitamin and cannot be stored in the body. It is very unstable in fresh food and can easily be destroyed by oxygen, light and heat. Buy fresh fruit and vegetables, store in the fridge and use as soon as possible. Steam vegetables lightly or eat raw. If you boil vegetables in water you will need to drink that water or use in soups etc, otherwise you are throwing nutrients down the drain.

9) Vitamin E is a fat-soluble vitamin, so don’t take more than is prescribed on the packaging or prescribed by a practitioner. Being fat soluble it can accumulate in the body, unlike water soluble vitamins that get flushed out in your urine. It is a powerful antioxidant, protecting or delaying the onset of diseases associated with aging. A wonderful supplement for the skin, Vitamin E also helps maintain a healthy heart and circulation by keeping the blood vessels walls clear and in good condition. Vitamin E can help with hot flushes and dryness.

Nuts and seeds are a good source (it is very important not to eat roasted ones).

Natural supplements are labelled d-alpha tocopherol, synthetic ones are labelled
dl-alpha tocopherol. In studies the natural E vitamin was found to be one-third more potent and twice as effective, as the synthetic version.

Supplement – 400iu to 600iu d-alpha tocopherol a day is a good maintenance dose.

10) Zinc - many people appear to be zinc deficient, hair and blood tests give little indication of this. Zinc is extremely important in so many functions and enzyme reactions. It also protects our DNA. It helps to maintain a healthy immune system. Zinc is needed for repair, for a healthy sperm count, healthy skin, wound healing and maintaining taste and smell.

Found in whole grains, some nuts and seeds especially pumpkin seeds.

Deficiency symptoms are quite varied – white mark on the finger nails, appetite problems (especially associated with eating problems), poor skin, including acne, skin easily marked, scared including stretch marks, infertility, poor resistance to infections, emotional and mental problems, cravings, lack of zinc is involved in most chronic diseases. Supplements are easy to find and must be taken with a vitamin B complex. Stress, smoking and drinking puts a huge strain on zinc levels.

Diabetes, prostate enlargement, immune problems, poor wound healing, colds, osteoporosis, skin problems, fatigue, hearing impairment, eating disorders, blood sugar imbalances and poor taste buds. Calcium supplements hinder zinc absorption by 50% so take zinc and calcium supplements separately

Zinc lost with a high refined carbohydrate diet and from stress that is physical or emotional, exposure to pollution also needed for the correct levels of stomach acid. Zinc levels tend to be low in women with PMS – deficiency decreases progesterone production – craving for sweet and salt foods, eye health, Crohn’s disease, rheumatoid arthritis and chemical sensitivities.

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Minerals are underestimated and are most often in short supply. Take for instance zinc it is needed for the correct formation of hydrochloric acid through to the correct functioning of our taste buds. A shortage of zinc can cause our food to taste bland and in such cases there can be a tendency to add too much salt to your food to compensate. This in its self can cause health problems, as salt can inhibit your enzyme activity. Zinc assists in many various enzymes actions in the body, a very important mineral that a lot of people are short of. It assists in metabolism of carbohydrates, helping to fight infections, speeding up healing of wounds, affects thyroid function, works with insulin, even helps to protect against heavy metal poisoning. However in general most of us do not get enough minerals, in general.

This is a very brief look at the various minerals.
Boron a trace mineral found in most plants, which is essential for healthy bones and muscles. Research shows boron slows down the loss of calcium and magnesium from the bones.
Calcium as we all know is needed for the bones, teeth, nerves, muscles and blood. Promotes sleep, keeps the heart beating and the muscles contracting. If you decide to take calcium, make sure you take it with other nutrients that aid its absorption. Good sources are yogurts, almonds, sesame seeds, dark green leafy vegetables. The cow gets its vast amounts of calcium from green plants (not from milk).
Chromium a trace mineral involved in the metabolism and in particular with the production of insulin, helps the pancreas. Chromium lowers cholesterol and other fats in the blood. Molasses is a good source.
Copper required in respiration to convert iron into hemoglobin. Copper utilities the amino acid tyrosine, allowing it to work as a pigment for hair and skin.
Iodine is a trace element essential for the formation of thyroxine and tri-iodothyroxine. An iodine deficiency can lead to an under active thyroid, with symptoms like lack of energy, weight gain, dry skin, feeling cold and slowing down of all body functions. Before you start to panic, some of the above symptoms could be related to many different conditions including lack of sleep or too much stress, or lack of other nutrients etc. Seaweeds are a good source.
Iron used by the body to make hemoglobin, the red pigment in blood. Hemoglobin carries oxygen around the body. Good food sources are dark green vegetables and red meat.
Magnesium is a vital component of bones and teeth. It is closely involved in the release of energy and the correct functioning of the nerves and muscles. Good sources are fish, beans, nuts, seeds and green vegetables.
Manganese is essential to the function of the pituitary gland, and for the brain, plus nerve and muscle action throughout the body. Manganese is vital to the body’s antioxidant defence system. The body needs manganese to make interferon which is our natural anti-viral agent. Source – oats, nuts, buckwheat, green tea, and whole grains.
Molybdenum is essential for reproductive health and helps the body detoxify, especially chemical additives. Found in whole grains, beans and lentils, leafy green vegetables and goat’s milk.
Phosphorus is present in every cell in the body, and is involved in most of the body’s physiological chemical reactions. It is needed for strong bones and teeth. This mineral is never taken as a supplement on its own.
Potassium controls the acid/alkaline balance. Found in fruit and vegetables. Works with other nutrients to form essential electrically charged ions known as ‘electrolytes’ that make up the fluids in the body. Potassium is crucial to many functions including the heartbeat, energy production, nerve conduction, blood pressure, and muscle contraction.
Selenium important antioxidant that works in conjunction with vitamin E. Selenium boosts the immune system, keeps the liver healthy, and combats the aging process. Fish and whole grains.
Silicon (is also known as silica) is the most plentiful element after oxygen. Chemical fertilizers and food processing tend to deplete it. In the body silicon is a vital part of connective tissue, bones, blood vessels and cartilage. It helps strengthen the skin, hair and nails by improving the production of collagen and keratin, the proteins found in the joints, hair and nails. Good source – oats, barley, and brown rice.
Sulphur for healthy skin and hair. Found in eggs, onions and garlic.
Vanadium believed to inhibit the formation of cholesterol in the blood vessels. Found in tiny amounts in many foods. Good source – black pepper, dill seeds, aniseed, celery seed and fenugreek seeds.
Zinc essential to over 80 processes and enzymes within the body. It helps to maintain a healthy immune system. Involved in repair, a healthy sperm count and maintaining taste and smell. Found in whole grains, some nuts and seeds especially pumpkin seeds.

Minerals are measured in milligrams (mg), which is a thousandth of a gram, or microgram (mcg), which is a millionth of a gram.

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There are five inflammatory substances the body produces in response to various factors – environmental pollution, metabolic by-products, nutritional deficiencies and poor food choices, structural stress, digestive problems, infections, and pharmaceutical drugs.

1) Histamine – the mast cells produce histamine, I am sure you have heard of anti-histamine medication. Histamine is involved in the immune process for example – asthma, eczema, and hay-fever suffers produce high levels of histamine.

To counteract histamine – fruits like black currents, kiwi, and cherries,vegetables like onions and garlic, supplements like vitamin C capsules (particularly, quercetin capsules, and L-methionine capsules that help the liver to detoxify more efficiently, binding to excess histamine rendering it inactive.

2) Kinins – are found circulating in the blood stream, they are produced in response to tissue damage. Tissue damage can be caused by – high acidity levels, stress, high protein diets, dehydration, certain foods and drinks

To counteract kinins -a diet high in fruit and vegetables (other foods in moderation) will bring down acidity and maintain a good balance between acid and alkaline.

3) Prostaglandins – are short lived hormone type substances. They affect the tissue in their immediate area. The type of prostaglandins produced 1, 2, or 3, are produced as a direct result of the foods we eat. Prostaglandins 1 and 3 are very important not only as anti-inflammatory substances but they also help reduce cholesterol, prevent blooding clots and maintain good blood pressure.

To maintain a good balance -don’t overdo the meat consumption as it can encourage the production of the pro-inflammatory prostaglandins. Bromelain capsules – blocks pro-inflammation and encourages anti-inflammation. Ginger capsules, vitamin C, B Complex and minerals like magnesium and zinc are needed by enzymes to quell pro-inflammation. Flax seed oil capsules or fish oil capsules, plus a diet that provides enough essential fatty acids – fish, raw nuts and seeds.

4) Leukotrienes – much less is known about these inflammatory substances. They are related to prostaglandins and are generated from arachidonic acid, which comes from a diet high in animal products.

To counteract leukotrienes – vegetables, spice turmeric, quercetin capsules, and L-Arginine capsules.

5) Complement – you may or may not have heard of this. It is a protein found in the blood stream. There are about a dozen different substances involved in the immune system, and in the release of histamine from the mast cells – encouraging inflammation.

To counteract complement – there are various nutrients and antioxidants – Vitamin A or beta-carotene, Vitamin C, Vitamin E, Selenium, and Zinc. Fruits and vegetables colored red, yellow, and orange like pumpkin, beetroot, squash, carrots, all berries, nectarines are a rich source of beta-carotene.

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