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Ask the Nutritionist:

Q: I spend a lot of time in the sun and I am concerned about sun damage. Is there anything I can do nutritionally to protect my skin?

A: It is a well-established fact that UV radiation from the sun can damage the skin.  However, using common sense and enjoying moderate sun exposure is preferable to complete sun avoidance.  We need some sun in order to make vitamin D in the skin.  Also, the strong bright light of the summer sun improves mood and makes us feel good.  Our eyes contain photoreceptors that are uniquely responsive to the blue wavelengths of bright sunlight.  These receptors send signals to the brain and neural pathways from these cells that affect our activity level, sleep patterns and hormone regulation.  Clearly we need sunlight to thrive.  Unfortunately, prolonged sun exposure can also cause photo aging (skin damage, wrinkles) and increase the risk of some forms of skin cancer. Luckily, our nutritional status plays a huge role in mitigating the damaging effects of sun exposure.
  
In the skin we have antioxidant defenses to protect our cells from UV radiation damage.  Coenzyme Q10 (CoQ10), vitamin E, vitamin C, zinc, lycopene, beta carotene, zeaxanthin and glutathione are some of the antioxidants in the skin which are protective.  Dietary antioxidants from fruits and vegetables as well as supplements can increase the levels of antioxidants in the skin and afford protection from sun damage.  Interestingly, there is a natural seasonal increase in the amount of carotenoids (lycopene, beta carotene, zeaxanthin) in the skin during the summer months, as the body attempts to protect itself.  Many of the antioxidants which are protective internally also protect against UV radiation when applied topically.  Sun care products containing zinc or green tea are available, as well as daily skin care products with antioxidants such as vitamin C, vitamin E  and CoQ10. 

The omega-3 fatty acids found in fish oil also protect the skin from sun damage.  In a recent study, 20 subjects were randomized into two groups, a placebo group and a group receiving fish-oil supplements over a 4-week period.  Results showed a small, but statistically significant, increase in minimum erythema dose (MED) in patients whose diet was supplemented with fish oil.  In other words, the fish oil supplements allowed the subjects to stay in the sun for a longer period of time before burning.  This is just one more great reason to take a high quality fish oil supplement daily!

Drinking green tea and eating a diet rich in deep orange, red, purple and dark green leafy vegetables will increase dietary levels of antioxidants.  To maximally absorb skin-protective carotenoids such as lycopene and beta carotene, foods such as sweet potato, carrots, tomatoes and winter squashes should be cooked and eaten with a small amount of fat, such as olive oil or butter. A daily handful of raw nuts or seeds such as almonds, pecans, pistachios or sunflower seeds will provide some dietary vitamin E.  Other good sources of vitamin E include wheat germ or wheat germ oil, rice bran oil and some fortified foods.  I recommend taking a multi-vitamin supplement with natural mixed carotenoids and natural mixed tocopherols.  In addition, I highly recommend CoQ10 as a dietary supplement for healthy skin.  This well-studied antioxidant has multiple health benefits, including heart and brain health.  Living a healthy lifestyle is essential for protecting your skin, since fatigue, stress, illness, smoking and the use of alcohol have all been shown to decrease the protective anti-oxidant defenses of the skin.  Proper nutrition has much to offer the sun worshipper in all of us.  Enjoy the summer sun and make healthy living a top priority year-round.

 Q: How Safe is Grilled Meat? 

A: Everyone loves a barbecue and grilling is a pleasurable past time for many people.  Unfortunately, eating grilled meat does present an additional health risk.  Heterocyclic amines (HCA) from grilled meats, poultry and fish are dietary carcinogens that increase prostate, lung and colon cancer risk.  Charcoal grilling and flame- grilling are particularly problematic.  Longer cooking times and higher temperatures are associated with increased HCA formation.  Marinating meat, poultry and fish dramatically cuts the number of HCA produced.  In one study, marinating meat with a Caribbean spice mixture decreased the amount of HCAs produced by 88%.  The potent antioxidants found in herb and spice mixtures were found to reduce the risk of HCA formation better than marinating without spices.  Turmeric, ginger and rosemary are examples of antioxidant-rich spices that can be used in marinades to prevent HCA formation.  Another option is to replace meat with vegetables (mushrooms, peppers, onions, asparagus, etc.) and vegetarian burgers / hotdogs.  Compared with meat, poultry and fish, these vegetable protein sources produce much lower levels of HCA when grilled, and appear to be the safest choices.  If you must grill your meats, avoid eating the charred parts, marinate with a spice mixture first, and grill for shorter periods of time.  Eat grilled meat in moderation.  Like most things, moderation is the key to balancing enjoyment of food with any potential health risks.

 Plastic Water Bottles: Friend or Foe?



Q: I heard that plastic water bottles are not a good choice, because they contain potentially harmful chemicals and that they are bad for the environment.  I like the convenience of plastic water bottles but I don’t want to harm my health or add to the environmental problems associated with plastics.  Are there any brands of bottled water that are a better choice?

A: I understand your position and I too choose to buy water in plastic bottles from time to time.  Of course, the best option is to filter your water at home and to fill glass containers or stainless steel water bottles with the purified water.  However, the convenience factor dictates that sometimes we just need another option.  Mountain Valley Spring Water is a local, mineral-rich spring water that is packaged in glass bottles.  This is a good option, but the extra weight, bulk and breakability of a glass bottle is not always desirable.  Luckily, there is now a  plastic bottled water that you can feel good about choosing.  Ciao water is either sourced locally from North American aquifers (when available) or purified water that is packaged in 100% completely biodegradable plastic.  The Ciao water bottles are oxo-biodgradable plastic made with Reverte technology-- a process that uses oxygen to break down the bottle into simpler elements that can be decomposed by normal soil bacteria and fungi.  CO2 gas, water and organic biomass are the result of this process—not just tiny fragments of plastic.  Ciao bottles are American made and non-toxic to humans, animals and plant life.  No harmful residues are left in the soil or waste stream.  I am excited that New Morning now carries Ciao bottled water and that there is better option.


Q:  I recently heard that fish oil companies are being sued and that my fish oil may be contaminated with PCBs.  Is it unsafe for me to ingest?  Should I throw my fish oil supplements away?  I’m confused!  Please help!

A: Don’t throw your fish oil away!  Fish oil supplements are still as safe and beneficial for your health as they always were.  There is strong science supporting the value of fish oil for many health conditions as well as for prevention of chronic disease.   I have always stressed that fish oils need to be of high quality.  Certainly there are some brands on the market which have low quality standards.  I always say, “you get what you pay for”.   In regard to the pending lawsuit that was recently covered on Good Morning America, I agree with the conclusion of the Council for Responsible Nutrition (CRN) that overall there are no safety issues with fish oil.  According CRN:  “the proposed lawsuit was filed in California in order to take advantage of a state law, Prop. 65,  which has conservative standards that are not the law in the rest of the nation”.   The limits  for PCBs under Prop. 65  (90ng/day = .09 parts per million) are much more stringent than any other proposed limit, including that of  the  FDA.    Consider that the FDA tolerance level for PCBs in fish (2,000 parts per billion, equal to 2 parts per million) far exceeds the levels of PCBs found in fish oil.   In other words, you would need to ingest over 500 fish oil capsules to match the allowable limit for PCBs in a   4- oz salmon fillet.  Should we stop eating fish?  I don’t think so!  Fish is a nutrient-dense food we should be eating.  We just need to be cautious about what type of fish we are eating and where it is caught.  Likewise, we don’t need to stop using fish oils.  
  Recently, the Environmental Defense Fund (EDF) surveyed 75 companies to  evaluate the safety of fish oil supplements.  The results were impressive.  Overall, 80% of the companies contacted verified that they have met the strictest of U.S. standards (those of Proposition 65 and those set by the EPA), far exceeding the FDA allowable standard.  Companies whose products met the strictest standards and were listed as BEST CHOICE included many of New Morning’s popular brands: Carlson Labs, Coromega, Enzymatic Therapy, Health from the Sun, Natural Factors, Now Foods and Solgar. (Please note that New Morning also carries a number of brands that were not evaluated in this study, but that would have met the EDF criteria for BEST CHOICE). 
    
 To access the full response from the Council for Responsible Nutrition, please visit: http://www.crnusa.org/CRNPR10CRNNoSafetyIssueswFishOil030210/html

 For complete information on fish and seafood safety, visit the Environmental Defense Fund website, at http://www.edf.org

Q:  How do I choose a quality  fish oil product?

A:    For one, it is wise to steer clear of products made from large predatory fish, such as shark or tuna as well as those from farm-raised salmon.  Safer choices are those made from small fish, like anchovies and sardines.  If a product is made from salmon, be certain to get one that is made from sustainably caught wild salmon.  The words  “molecular distillation” and “pharmaceutical grade” on the bottle show that the oil has been purified of the major contaminants, including PCBs.  Verbage such as “independently tested” or “third-party verified” indicate that the producer had an impartial third party test it for purity.  Brands that state that they have received voluntary certification from IFOS (International Fish Oil Standards) or NMS (Norwegian Medicinal Standard) must meet very high standards of quality and purity as well.
   When buying a fish oil supplement you need to be certain that you are getting a quality product.  Your most valuable resource is to speak with one of the knowledgeable staff members at New Morning.  At New Morning, we have   dedicated Wellness and Procurement Departments.  We care about your health and the health of our environment, and we will not willingly sell you a product that we believe is harmful.  Many of our most popular brands (Carlson Labs, Nordic Naturals, Garden of Life, Oceans-3, Minami, Renew Life, Pharmax, Designs for Health, Now Foods, Solgar, Natural Factors, Twinlabs ) have provided us with statements and or certificates of analysis attesting to their purity and safety.  We are here to support you in choosing the best products for your health and well being.  Quality fish oils still top my list as one of the best investments you can make in a dietary supplement.

 
 

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