Question

Do you have to eat cruciferous vegetables raw to get the best nutritional value or can you cook them and get the same?

Answer

Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, rocket, watercress) are much better eaten raw as they are packed full of many nutrients and antioxidants.

The problem with cooking these vegetables, is that when they are boiled, their nutrients seep into the water which are then lost when these vegetables are drained. If you also drink the water, then you will get much more out of the vegetables. When boiling or steaming these vegetables, only do so for about five minutes to prevent too much loss of nutrients.

In addition to this, these vegetables should only be cooked for a short duration (5 minutes or so) to prevent loss of nutrients.

Please note that the information provided is for educational purposes only and is not meant to diagnose or treat medical conditions. Consult with your medical physician regarding appropriateness of using supplements in your healing process.

Question

have noticed lately all my nails are ridged. Could this be due to a lack of some vitamin or mineral? I am on a detox diet. Any help would be appreciated.

Answer

If you are on a detox diet, then you may not be getting enough of all the vitamins, minerals and amino acids that you need to function properly, unless you are taking a good multivitamin and mineral supplement (and possibly amino acids if you are not eating enough protein on this detox diet).

Ridged nails is usually a sign of a zinc, vitamin A or (vitamin H) biotin deficiency. Zinc is mainly found in meat and oysters and is required for a number of processes and functions in the body, including to maintain a healthy immune system and to ensure hair, nails and skin are healthy. Vitamin H (biotin) is found in liver, eggs and other meat products. Vitamin A is found in mainly in liver, meats and meat products.

Ridged nails could also be caused by a general lack of nutrients (vitamins, minerals, amino acids), so you should really consult a naturopath or dietitian who can help you ensure your diet is adequate and if it is not, to ensure you are taking proper supplements to make up for the dietary lack in the (short) term.

Never go on a detox diet for longer than a few days to a week at most and this should only be under medical supervision.

Please note that the information provided is for educational purposes only and is not meant to diagnose or treat medical conditions. Consult with your medical physician regarding appropriateness of using supplements in your healing process.

Question

Are there any effects of overdosing on milk thistle, like taking 14 tablets per day?

Answer

While you have not specified the amount of active herb in each tablet of milk thistle, it is still not advisable to take such a high dose of any herb for any reason, unless under strict medical supervision for a specific medical condition and which would generally be for a short duration.

As you have not stated the amount of milk thistle in each tablet, it is difficult to advise on the overdosage.

In general, it is not know what the overdose symptoms of milk thistle are, as it has not been fully studied. Some research does show that diarrhoea and bloating may be possible side effects of taking too much milk thistle. The diarrhoea could be a problem if causes dehydration.

You really need to reduce the quantity of milk thistle you are taking and speak to a qualified natural therapist about specific dosage for your particular health issue.

Please note that the information provided is for educational purposes only and is not meant to diagnose or treat medical conditions. Consult with your medical physician regarding appropriateness of using supplements in your healing process.

Question

I was just wondering if I should stop eating a lot of vegetables (carrots especially) I usually eat, while taking the medication roaccutane because of the high vitamin A (retinol) in this drug which could cause vitamin A intoxication.

Answer

Good question.

The drug roaccutane if combined with Vitamin A supplements, can indeed cause vitamin A intoxication or vitamin A overdose and which may cause changes in the structure of the bones.

Vitamin A is naturally found only meat and animal products. It is not found in vegetables.

Betacarotene, which gets converted into vitamin A in the body when required, is naturally found only in vegetables, especially orange coloured vegetables and dark green leafy vegetables.

It is really very unlikely that you would eat enough vegetables to cause vitamin A intoxication (this is because the betacarotene in the vegetables needs to be converted to vitamin A and not all of the betacarotene in the vegetables eaten is converted).

You may want to limit your intake of beef liver, which contains very high levels of vitamin A, while you are taking this medication.

You may benefit from a consultation with a naturopath to help you find natural ways to improve your skin condition.

Please note that the information provided is for educational purposes only and is not meant to diagnose or treat medical conditions. Consult with your medical physician regarding appropriateness of using supplements in your healing process.

Question

I would just like to enquire about how weight loss programs work with replacement protein shakes for meals? Is it healthy to be replacing your meals with protein shakes?

Answer

Protein shakes contain high levels of protein, adequate levels of carbohydrate and fats, plus all the vitamins, minerals and amino acids necessary for good health. The various protein shakes recommended by the weight loss companies have varying levels of all these nutrients.

Protein shakes are used as meal replacements for 1-2 meals each day. The energy (calories/kilojoules) of the protein shakes is less than what would normally be consumed at these meals and together with the higher protein levels, ensure that there is less energy going into the body enabling it to start burning fat for fuel. That is the basic premise of protein shakes as meal replacements.

Most dietitians would not recommend replacing meals with protein shakes, as they are not providing you with healthy eating strategies, nor are they providing you with all the nutrients in the whole foods you would be normally consuming at a meal.

The best way to try to lose weight is to have a calorie controlled diet plan created just for you by a registered dietitian, limit processed foods and exercise for at least 30 minutes each day.

Please note that the information provided is for educational purposes only and is not meant to diagnose or treat medical conditions. Consult with your medical physician regarding appropriateness of using supplements in your healing process.

Question

Can you give me nutritional information on the acai berry? Can it cause harm? Do you know anything about mona vie juice and positive or negative information?

Answer

Acai berry is a berry native to South America and the Amazon in particular. The acai berry is rich in the following nutrients:

• essential fatty acids (these lower inflammation)
• phytosterols (help to lower cholesterol)
• amino acids (required for many essential processes in the body)
• vitamin A (for immunity)
• calcium (for healthy bones and teeth)
• iron (for healthy red blood cells)
• quite high in a few different types of antioxidants

There are a lot of claims made on the acai berry for its antioxidant properties, but the results of the studies performed on this berry have been variable. More studies are required to show its full potential. In saying this, the acai berry would be a good addition to a healthy diet.

Mona Vie juice is made up of 19 different fruit juices, of which acai berry is one of them. The others are: Apricot, Aronia, Acerola, Purple Grape, Passion Fruit, Camu Camu, Banana, Lychee Fruit, Nashi Pear, Kiwi, Pomegranate, Prune, Wolfberry, Pear, Bilberry, Cranberry, Blueberry and White Grape.

Mona Vie juice is probably quite good for you (as long as it doesn’t contain too much added sugar), but you really should be getting your nutrients from the whole fruit because you will also get the fibre in the whole fruit, which is not available in the fruit juice. Mona Vie juice will not harm your health if you drink it.

Please note that the information provided is for educational purposes only and is not meant to diagnose or treat medical conditions. Consult with your medical physician regarding appropriateness of using supplements in your healing process.

Question

Could you please let me know about vitamin B17? I know it assists in cancer prevention.

Answer

Vitamin B17 is also known as laetrile or amygdalin. It is not actually officially known as a vitamin as it is not vitally necessary for health. Laetrile and amygdalin both belong to a family of compounds called cyanogenic glycosides and even though both terms are used interchangeably they are chemically different substances.

Laetrile and amygdalin are both found in the kernels of apricots, peaches, plums, cherries, nectarines, apples and almonds

In 1980, the National Cancer Institute began a clinical study of laetrile in terminal cancer patients. “Conducted in collaboration with four major U.S. medical centers, the clinical tests showed that laetrile failed on four counts: it did not make cancer regress; it did not extend the life span of cancer patients; it did not improve cancer patients’ symptoms; and it did not help cancer patients to gain weight or otherwise become more physically active. Laetrile and natural products containing it, such as apricot pits were thus found to be ‘ineffective as a treatment for cancer.

In addition to this, there is concern about cyanide poisoning from the high cyanide content in the kernel of the food. Laetrile has been banned by the FDA because of the risk of poisoning from its cyanide content.

Please note that the information provided is for educational purposes only and is not meant to diagnose or treat medical conditions. Consult with your medical physician regarding appropriateness of using supplements in your healing process.

Question

My 13 year old son weighs 84 pounds and isn’t a very good eater, but he is very active: he has soccer practice 2-3 times a week and plays two games each weekend.

This is the second year he has gotten mononucleosis. Is it possible he isn’t getting enough nutrition therefore his immune system is low for his age.

Answer

It may very be possible that your son’s frequent mononucleosis infections are caused by his lack of good nutrition, due to not eating enough of the right foods. The immune system relies greatly on protein foods and the B vitamins to run properly. Your son needs to be eating foods rich in these nutrients every day.

There are many ways you can disguise foods he may not like in meals, so that he eats them and has enough of the vitamins, minerals, antioxidants and amino acids he needs. Some ways you can do this are:

• finely grate vegetables in sauces to disguise their taste and presence
• make smoothies with real yoghurt and fruit, especially banana and berries (a real favourite for most kids)
• cut meat/chicken/fish into much smaller portions – this is a good way to make it appear that he is not eating so much
• encourage your child to snack between meals, there are a few recipes in the snacks sections, but you can also make your own healthy snacks for your child – some good snacks are: wholegrain crackers (or bread) with some cheese and fruit, dried fruit compote with plain yoghurt
• foods that have high antioxidant properties are very good for the immune system (foods high in vitamin A, betacarotene, vitamin C, vitamin E, zinc and selenium) – the most brightly (or darkly) coloured fruits and vegetables are high in antioxidants, plus nuts and seeds
• try to get as much organic food in his diet as you can, because latest research shows that organic foods have around 20-40% and more of many nutrients

Make sure that you let your child know that he needs to eat all the nutritious foods to help him play soccer much better. This is not only true, but it will help him realise that food is required. You can explain it like this:

The body is like the engine of a car – a car needs fuel to enable you to drive it, without fuel, the car wont run properly or at all and the engine soon goes awry.

The human body is the same – the body needs food to work properly (to walk, talk, exercise, do homework, etc) and without enough food, the body will not be able to work properly.

You can also see a registered dietitian to review his diet, to ensure that he is eating enough of all the right nutrients.

Hopefully these tips will help your son back to good health.

Please note that the information provided is for educational purposes only and is not meant to diagnose or treat medical conditions. Consult with your medical physician regarding appropriateness of using supplements in your healing process.

Question

What is a good multivitamin for someone over 60 to take?

Answer

The US Department of Agriculture’s Human Nutrition Research Center on Aging has developed a new food guide pyramid for senior adults, as they have different nutritional needs than other adults.

Healthy adults ages 70 and over should follow different nutritional guidelines than other people, according to a new food guide pyramid developed by the US Department of Agriculture’s Human Nutrition Research Center on Aging. This will take you to an external link.

When you chose a multivitamin ensure it has the following:

• The natural form of vitamin E (d-alpha tocopherol) – do not buy a supplement with the synthetic version of vitamin E, which is called dl-alpha-tocopherol, as it is poorly absorbed and not as good as the natural form of vitamin E
• Fish oil with omega 3 fatty acids – this is an excellent nutrient that is an anti-inflammatory and which has beneficial effects on the heart
• Good levels of calcium in the form of calcium citrate, calcium orotate or calcium amino acid chelate and you should be getting around 1200mg per day (this is equivalent to three servings of calcium-rich dairy products, such as milk, hard cheese or yogurt, which should be all low-fat)
• Good levels of vitamin D – you should be getting around 400IU or 10mcg per day (vitamin D helps the body to better absorb calcium)
• Good levels of magnesium – you should be getting around 420mg per day (magnesium helps the body to better absorb calcium)
• Minerals that do not have oxides – these are heavy and are not so well absorbed. The most common ones that have oxide added are: zinc oxide and magnesium oxide (but other minerals could have the oxides added) – do not buy any supplements if they contain these oxides

In addition to this, you should be eating the following foods:

• Foods high in fibre – to prevent constipation and help reduce cholesterol (fruits, vegetables, wholegrains, nuts, seeds)
• Low red fat meat
• Oily fish, such as salmon, trout, mackerel and tuna, which contain high levels of the essential fatty acid, omega-3. Just be sure to buy wild or deep ocean fish, as these contain more nutrients and have less risk of being tainted with heavy metals such as mercury
• Low fat dairy – this is an absolute necessity for women, to reduce risk of osteoporosis – ensure you have some foods high in calcium each day

Please note that the information provided is for educational purposes only and is not meant to diagnose or treat medical conditions. Consult with your medical physician regarding appropriateness of using supplements in your healing process.

Question

I am a very thin male and no matter how much I eat, I do not gain weight. I brisk-walk for about 20 mins, 3 times a week. I would like to put on just a bit more weight to look healthier.

Answer

There are two possible reasons why you cannot put on weight:

1. You may have a very efficient metabolism, which runs at a higher speed than normal and this means you burn energy quite quickly and so cannot seem to put on weight. There is probably very little you can do about your metabolism other than wait until you are older, when it will naturally slow down and you will notice you put on some weight in your 40’s and older.

In the meantime, you could try to incorporate more carbohydrates foods that have medium-high glycemic. This could help a little, for you to put on a some weight. The reason that these foods are suggested is that they have more energy than lower glycemic index foods and may help you retain this energy in the form of stored fat.

The glycemic index (GI) content of foods are defined as follows:

• Low GI = lowe than 55
• Medium GI = 55 – 69
• High GI = 70 and higher

Foods which have a medium-high glycemic are the following:

Breads

• Rye bread (GI = 76)
• Bagels (GI = 72)
• White bread (GI = 70)
• Wholemeal bread (GI = 69)
• Pita bread (GI = 57)

Breakfast cereals

• Rice Bubbles (GI = 89)
• Cornflakes (GI = 84)
• Puffed Wheat (GI = 80)
• Vita Brits (GI = 61)

Fruits

• Watermelon (GI = 72)
• Rockmelon/cantaloupe (GI = 65)
• Banana (GI = 55)
• Mango (GI = 55)

Grains / Pasta

• Brown rice (GI = 76)
• Long grain white rice (GI = 76)
• Taco shells (GI = 68)
• Basmati rice (GI = 58)

Legumes

• Broad beans (GI = 79)

Vegetables

• New potatoes (GI = 65)
• Pontiac potatoes (GI = 65)
• Beetroot (GI = 64)
• Corn (GI = 55)

You can find more information about GI from the University of Sydney’s official web site about glycemic index.

You may want to check the GI of the foods you buy to see how high or low it is and make your decision from that point.

Just be aware, that it is more healthier to eat foods that have a low to medium glycemic index.

2. You may not be taking in enough calories for your activity level (and age/weight) to ensure you put on weight.

You should use our recommended calorie intake calculator, to calculate how many calories of food you require given your level of activity (and other parameters) each day.

Please note that the information provided is for educational purposes only and is not meant to diagnose or treat medical conditions. Consult with your medical physician regarding appropriateness of using supplements in your healing process.