Ask the Nutritionist | FAQ
Is Oyster Shell a Good Source of Calcium?
What are the Best Fat-Burning Foods?
Can I Take Black Cohosh while Breastfeeding?
Am I Taking More Calcium than My Body Can Absorb?
Chitosan Absorbs Fat, but Is that Really a Good Thing?
Why Would Sugar and Alcohol Make Me Groggy?
Can Herbs Impair My Fertility?
Can I Ease My Leg Pain with Supplements?
When is the Best Time to Take Vitamin/Mineral Supplements?
I have a ringing in my right ear. I have been taking a prenatal vitamin and iron Could the vitamin or iron be causing this?
How Can I Get a Complete Set of Proteins From Vegetables?
What Foods Are High in Sodium?
Are Multi-Level Marketing Organizations a Bad Source for Supplements?
Is Taking Tums for Calcium OK? Are Tums a good source of calcium?
How Much Vitamin E is Enough?
Vitamin Units like IU and RE -- What Do They Stand for?
Vitamins from Food or Supplements. Which Is Better?
Are B-12 Shots Beneficial for Crohn s Disease Sufferers?
Does Drinking Wine Improve Your Health?
What diet do you recommend for people with ulcerative colitis?
Which foods are a good source of calcium?
Many diet candies contain maltitol, HSH as the sweeteners. Are these diet candies OK to use for diabetics?
What natural product can I get to reduce my high cholesterol?
FAQ
Question:
Is Oyster Shell a Good Source of Calcium?
Answer:
The calcium compound in OS-CAL is oyster shell, and that means calcium carbonate. The absorption would be similar to other calcium carbonate sources. Calcium carbonate is best absorbed when there is stomach acid as this helps it get into solution --anecessary step before absorption. This means that absorption will be less in those with an inadequate output of gastric acid, (more common in the elderly), or those that take gastric acid blockers, such as Tagamet or Pepcid.
OS-CAL is fine as acalcium/vitamin D source, but make sure that your diet contains all the other nutrients needed to make bone.
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Question:
What are the Best Fat-Burning Foods?
Answer:
Regarding fat-burning foods; dont believe it. It is mostly nonsense. Foods might claim to encourage fat burning, but it is a mystery how this might work. Fat is metabolized (burned) as a normal part of our energy metabolism. To burn more, we have to use more, such as through exercise and other forms of muscular work.
You should avoid buying weight-loss products based on "speed" substances such as ephedra, ma huang, guarana or caffeine. They artificially increase your metabolic rate, but for many they are downright dangerous and they do not offer any long-term weight loss advantages. There is no magic bullet found to replace the benefits of regular physical activity.
Lose weight while you sleep? If you think about it we all do this. In fact, we are losing weight whenever we are not eating or drinking, and the longest fast of the day is -- you guessed it -- while we sleep! The idea, however, that a few pills can help you to drop a few sizes while you slumber is pure folly. If you want foods to reduce the risk of certain cancers, I would look to vegetables, legumes, fruits, and other high fiber foods. This group, by the way, will reduce the caloric density of your diet, so they would be helpful in reducing your overall intake of calories -- that being the key to weight loss.
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Question:
Can I Take Black Cohosh while Breastfeeding?
Answer:
Because data does not exist to say one way or the other, the use of black cohosh during pregnancy or lactation is not recommended. Regarding the use of black cohosh, the reality is that you cannot assume that this or any herb is safe to use during this important period. An herb may, in fact, be totally innocuous, but it could also cause problems ranging from colic to an interference with proper growth and development. The sad fact is that we simply do not know. Until we have the answers, it makes sense to err on the side of caution. Please consult with your health professional to see if there might be a preparation that could help alleviate your concerns.
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Question:
Am I Taking More Calcium than My Body Can Absorb?
Answer:
The human body only absorbs about 20 to 30 percent of the calcium it ingests. The number can rise to 50 to 60% during adolescence, and during pregnancy and lactation, but these are periods of unusual demand where the body has its absorptive machinery set on "high."
This inefficiency of calcium absorption is taken into account when setting the dietary requirements for the different age groups. This being said, it does make some sense to divide up ones intake of supplementary nutrients among two or more meals. Whether you choose breakfast and dinner, lunch and dinner, or breakfast and an afternoon snack is up to you.
Whatever the meal, there are steps that can help your body to increase the amount of calcium and other minerals that are absorbed.
Have an adequate intake of vitamin D. This vitamin is involved in the production of a calcium-binding protein that helps transport calcium through the intestinal wall.
Q&A: Is Oyster Shell a Good Source of Calcium?
The calcium compound in OS-CAL is oyster shell, and that means calcium carbonate. The absorption would be similar to other calcium carbonate sources. Calcium carbonate is best absorbed when there is stomach acid as this helps it get into solution -- a necessary step before absorption. This means that absorption will be less in those with an inadequate output of gastric acid, (more common in the elderly), or those that take gastric acid blockers, such as Tagamet or Pepcid.
OS-CAL is fine as a calcium/vitamin D source, but make sure that your diet contains all the other nutrients needed to make bone.
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Question:
Chitosan Absorbs Fat, but Is that Really a Good Thing?
Answer:
Chitosan, the name of one of the chitin derivatives, has an ability to bind with fat in the stomach before it has a chance to be absorbed. The chitosan, together with the fat, travels through the digestive tract, and it, along with the fat it has trapped, is eventually eliminated from the body in the feces.
The up side is that there will be less fat calories absorbed, with estimates that each gram of chitosan has an ability to absorb four to eight times its own weight. This means that a 250milligram capsule could prevent the absorption of 1 to 2 grams of dietary fat, as long as the fat was in the digestive tract at the same time. Another plus is the fact that the product is safe.
The down side is that chitosan is not selective in the types of fatty substances with which it binds. Chitosan also has an equal ability to grab on to essential nutrients such as the fat-soluble vitamins, valuable phytochemicals and the omega-3 fatty acids found in fish. One study, using experimentalanimals, found that a high intake of chitosan led to a rapid decrease in the level of vitamin E in the blood. It is also plausible that chitosan would prevent the absorption of medications as well. Many prescription drugs are made from fat-based substances. Steroids, birth-control pills, hormone replacements and many cholesterol-lowering medications, for example, are all fat-based compounds.
The bottom line is that chitosan poses more questions than it answers, and it does little to influencehealthful eating habits, this being the key element to long-term success.
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Question:
Why Would Sugar and Alcohol Make Me Groggy?
Answer:
You should be aware that its important that you discuss the complexities of your situation with a health professional before you take any action on your own.
Despite the fact that sugar is considered an "energy" food, there are at least two potential connections between sugar and drowsiness. One link has to do with the effect sugar has on the brain. The other possibility relates to potential miscues in the way the body regulates its blood sugar level, leading to hypoglycemia or diabetes.
The body needs to maintain its blood sugar level within narrow limits to keep metabolism on an even keel. As sugar from a meal enters the bloodstream, insulin is released by the pancreas. This hormone lets sugar pass out of the blood into the cellswhere it gets burned for energy or processed into other substances. The concern in your case is the fact that insulin can increase the production of a relaxation-inducing chemical in the brain called serotonin. Sugar High, Insulin Higher.
Another potential connection between sugar and drowsiness is "reactive hypoglycemia". Although not as common as was once thought, it still can occur whenever the body releases too much insulin for a given blood sugar level. This "over release" brings theblood-sugar level down low enough to make you drowsy. If it gets too low, the body actually releases adrenaline, the fight-or-flight hormone, as a defense mechanism. Its hard to ignore adrenaline as it causes the body to shake. If you suspect you are having problems with the inappropriate release of insulin you can be tested. Another possibility is that you might be in the throes of adult-onset diabetes -- a condition with a genetic component aggravated by excess weight and poor dietary habits.
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Question:
Can Herbs Impair My Fertility?
Answer:
The growing popularity of these herbal products means we must examine all their possible side effects. Sperm penetration assay. The test used is called the hamster egg penetration test, or sperm penetration assay (SPA), which is traditionally a test of male fertility. It works by mixing the mans sperm cells with specially prepared hamster eggs.
Mammalian eggs are surrounded by a protective membrane called the zona pellucida. On the tip of the sperm cell is a structure called the acrosome, that contains an enzyme that helps it to penetrate an egg. An inability of sperm to attach to and penetrate the female egg is a potential explanation for a couples inability to conceive. Although nothing grows when they are combined, a human sperm should be able to attach and penetrate the hamster egg. In this study, the scientists took donor sperm cells and placed them into solutions with varying concentrations of four different herbal extracts; saw palmetto, echinacea purpura, ginkgo biloba and St. Johns wort, and a control.. The sperm cells remained in solution for seven days.
High concentrations ... adverse effect. Their data revealed that high concentrations of echinacea purpura, ginkgo biloba and St. Johns wort had an adverse effect on the eggs and the ability of the sperm to attach and penetrate. At low concentrations, there was no difference between the herbs and the control. Incubation with echinacea purpura and St. Johns wort also had an effect on the DNA of the sperm. Saw palmetto did not show an effect at either concentrations.
The bottom line is that the evidence is far from compelling. This study does not prove that these herbs will cause reproductive problems, but there is no guarantee that another study with a more precise methodology might provide such evidence.
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Question:
Can I Ease My Leg Pain with Supplements?
Answer:
You need to determine what is behind the aches in your legs and the sensation of heaviness that you feel. They could involve something as basic as needing rest or muscle tone, for which supplementary herbs, vitamins or minerals would be of minimal help.
What you are experiencing, however, could be signs of a developing problem with elements of your cardiovascular system. If this is the case, its in your interest to confront the problem before things get worse. The key is to find out before you start taking supplements, so I advise that you check with your health professional.
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Question:
When is the Best Time to Take Vitamin/Mineral Supplements?
Answer:
In my opinion, its best to take them with a meal. This makes sense because this is the time that the bodys digestive and absorptive processes are cranking away at high gear. As for any nutrient-nutrient interactions, I am unaware of any evidence that vitamin E and vitamin C cancel each other out in body tissues. On the contrary, these two antioxidants tend to work as allies.
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Question:
I have a ringing in my right ear. I have been taking a prenatal vitamin and iron Could the vitamin or iron be causing this?
Answer:
Ringing in the ears, also called tinnitus (tih-NY-tuhs), can be brought about by a number of conditions and it is often accompanied by hearing loss. Normally, external sound vibrations strike the eardrum, causing the bones of the inner ear to vibrate. This conducts the sound to the acoustic nerve, through which it travels to the brain. With tinnitus, something inside the head causes the acoustic nerve to fire. This "something" might be an inflammation or infection; blockages; malfunctions with the inner ear; otosclerosis, which is an overgrowth of the inner ear bones; pressure from abnormal tissue; or the actions of a toxic agent.
You state that you are taking a prenatal vitamin, so I will assume that you are pregnant. It turns out that there is an increased prevalence of tinnitus in pregnant women. This means that your symptoms may be temporary. It would be in your interest to have this checked by an ear specialist to help you better understand what is going on. There may be some intervention that help prevent matters from getting worse.
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Question:
How Can I Get a Complete Set of Proteins From Vegetables?
Answer:
There are three basic types of vegetable protein: whole grains, legumes, and nuts and seeds. The body can make the complete proteins it needs when you consume foods from two or more of these groups. This means that the combination of legumes, grains and nuts will do the trick. Current research tells us that these different foods need only be consumed during the same day for this to happen.
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Question:
What Foods Are High in Sodium?
Answer:
Here are some foods that are high in sodium. You should always check food labels to identify those foods that are high in sodium.
Anchovies Baking soda Baking powder Barbecue sauce Bouillon cubes Cake mix (most) Candies Catsup Caviar Cheese (unless it says "low sodium") Chili sauce Corned beef Crackers, such as saltines Dairy products Fast food Fish (when canned, salted and smoked) French fries (when salted) French dressing Garlic salt Gravy (instant) Mayonnaise Meat tenderizer Meat extracts Meats (when canned and preserved -- e.g., ham, hotdogs, luncheon meats) Miso Molasses Monosodium glutamate (MSG) Mustard Nuts (when salted) Olives Pickled foods Pickles Popcorn (with salt) Potato chips (when salted) Pretzels (when salted) Relish Salad dressings Salt (includes garlic salt and onion salt) Salted margarine and butter; salted buttermilk Sauces (canned and package) Sauerkraut Sausage Soft cheeses Soups (unless they say "low sodium") Soy sauce Steak sauce Sugar substitutes Teriyaki sauce Tomato juice Vegetables (canned) Worcestershire sauce.
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Question:
Are Multi-Level Marketing Organizations a Bad Source for Supplements?
Answer:
Let me start by saying that I know of no reason why a powdered supplement would offer special energy-enhancing attributes. Most supplements are formulated to dissolve before they reach the absorptive surfaces of the intestines.
Most such companies, and those that get involved with them, seem to feel as though "their" organization has found the answer -- and that all of their competitors are substandard. The typical approach argues that people will always be eating junk foods and that we need their unique supplements to survive.
Mixed in with all the "save-your-life" health advantages comes a well-scripted portrayal of potential monetary gain. Over the years I have become skeptical of MLM companies because theres little control over what is said by the independent distributors as they attempt to sell products and expand their financial network. Friends, relatives and neighbors all become potential additions to ones "down line," and I cannot begin to tell you how much online spam goes out as people attempt to wow others about the riches to be made.
I have either been to, or heard about meetings of many such companies -- where those using the products took turns claiming cures for diseases such as cancer, multiple sclerosis and epilepsy, and before anyone even has a chance to stop clapping, the discussion turns to all the money waiting to be made.
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Question:
Is Taking Tums for Calcium OK? Are Tums a good source of calcium?
Answer:
Tums were originally formulated as an over-the-counter aid in combating simple heartburn, or gastritis. The increased interest in the need for dietary calcium, coupled with the fact that the antacid in Tums is calcium carbonate, opened new avenues for marketing this product. A typical Tums contains 500 milligrams of calcium carbonate, which translates to 200 milligrams of calcium (about 40% of the weight of calcium carbonate comes from the calcium). This means that one Tums contains 20% of the Daily Value for calcium, making these tablets a good source of supplementary calcium. The other ingredients in this antacid include sucrose, artificial flavoring and coloring. I acknowledge the convenience of taking a product such as Tums, but you need to be made aware of a few things:
First, when taking Tums or some generic equivalent, don t overdo it, especially around mealtime. The initial stage of digestion requires an acid environment to begin the separation of foods into their individual nutrients. The excessive use of antacids, such as Tums, can interfere with normal digestion. The flip side of this is that habitual use of Tums, or any calcium-carbonate preparation, on an empty stomach can actually cause heartburn because it stimulates rebound acid production.
Another concern I have with calcium supplements is that it takes more than calcium to make bones. Although a bone is about 90% calcium by weight, other minerals such as magnesium, phosphorous, boron and silicon are needed. Other nutrients such as vitamins A, B-6 and D are needed for calcium absorption and the maintenance of healthy bones.
Regarding food sources, dairy products represent the richest supply, but calcium can also be found in dark green vegetables such as broccoli, kale, collards and arugula; legumes such as soybeans and garbanzo beans; almonds, and fruits such as figs and apricots.
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Question:
How Much Vitamin E is Enough?
Answer:
100 to 400 IU of E, as mixed tocopherols, would seem to be fine for most individuals.
The one risk one has with too much E is that its anticoagulant properties could increase the risk, however slight, of hemorrhagic stroke. Unless you have a blood clotting disorder, or are at risk for this condition, this is NOT a reason to stop taking E. But, you should consider the risk of increasing the dosage of any supplement before upping your intake for no discernable reason. Call your doctor for the right amount for you.
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Question:
Vitamin Units like IU and RE -- What Do They Stand for?
Answer:
International Units, or IUs, is an older system of measurement used with the fat-soluble vitamins A, D, E and K. The IU system is based on a standard unit of biological activity, or potency. The International Unit system was used when U.S. Recommended Daily Allowances (USRDA) first began to appear on food labels in 1968. On the food label, the USRDAs have now been replaced by the Daily Value (DV). The use of International Unit, however, has remained.
Scientists have identified the precise chemicals responsible for all of the known vitamins. In an attempt to gain precision, vitamins have shifted over to measuring amounts of those key substances. For example, the key substance that provides the body with its vitamin A activity is named retinol (RHET-in-awl). The measure for vitamin A is now in the process of being changed from International Units of vitamin A to a new unit called "retinol equivalents" or RE
Your confusion stems from the fact that, at the present time, we are right in the middle of the conversion process.
Recommended Dietary Allowances (RDAs), which are periodically updated, have already changed over to the new naming system for the fat-soluble vitamins. This is not the case for the values on the food label and for those on vitamin supplements. These values are based on the Daily Value, the values for which have not changed since 1968. It is unclear whether or when there will some sort of harmonization.
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Question:
Vitamins from Food or Supplements. Which Is Better?
Answer:
A vitamin is a vitamin whether it comes from food or a formula. To the body, its only a chemical. The discussion, however, does not stop there. If you had asked if its best to get our "nutrients" from foods, the response would have been different.
The history of science contains many tales of discovery that began as failed experiments in which all of the essential nutrients known at that time were present in a purified diet. These research studies didnt start out as nutrition detective stories, but the scientists sometimes realized that the purified diet was missing something. They went on to isolate and describe the needed compounds that then joined the list of essential nutrients.
At present, we have good methods to determine the amount of a nutrient thats needed to prevent a deficiency. But science has only begun to consider the ways that the ratio between nutrients also can affect our metabolism. For example, the amount of zinc in relation to copper may be just as important as the levels of these nutrients taken individually.
In addition, we have only begun looking at the possibility that there are optimal levels of nutrients. One example would be the potential benefits from higher intakes of dietary antioxidants such as vitamin E, C and beta-carotene to combat specific ailments.
We may think of modern science as the epitome of knowledge, but were a long way from knowing all there is to know about health and nutrition. Although the body might not distinguish between nutrients in food versus identical nutrients in supplement form, the package most likely to contain the full complement of nutrients we need is the food that nature makes for us. As such, wholesome foods will always be an irreplaceable part of the picture.
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Question:
Are B-12 Shots Beneficial for Crohn s Disease Sufferers?
Answer:
Crohn s disease involves a chronic inflammation of the intestines, and it exists in varying levels of severity. Researchers have yet to unravel the cause, and, unfortunately, there is no cure. However, new medications and therapies are now helping toprovide some relief. For more information on the disease, contact the Crohns and Colitis Foundation of America at 800/932-2423; or check out the foundations Web site at www.ccfa.org.
Vitamin B-12 is present almost exclusively in foods of animal origin, including most meats (especially organ meats), eggs and dairy products (especially yogurt), but vegetarian foods are sometimes fortified with B-12. What is interesting about vitamin B-12 is that two separate components must be present for the vitamin to make it into the body. The first component is the vitamin itself, which is present either in foods or in a supplement. The second component is a protein manufactured by the body, referred to as the "intrinsic factor," that combines with the vitamin and escorts it through the absorptive surface of the intestines. Without that vitamin B-12 intrinsic factor, little if any of the vitamin ever gets into your system.
With maladies that affect the digestive system, such as Crohns disease,the absorptive surfaces are often unable to properly digest and absorb vitamin B-12 or other nutrients. Certain medications can affect vitamin B-12 absorption, and deficiencies can also develop if the body is unable to produce a sufficient amount ofthe intrinsic factor.
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Question:
Does Drinking Wine Improve Your Health?
Answer:
Scientific research has attested to alcohols ability -- whether from red wine or any other source -- to raise the HDL component of the blood. (The HDLs helps shuttle cholesterol out of the body.) This protective effect, however, is only present with moderate intakes of alcohol -- one to two drinks per day. (A drink is defined as a 4-ounce glass of wine, 12-ounce glass of beer or 1-ounce shot of hard liquor in a mixed drink.)
A two-year study in the British journal Lancet, which looked at the drinking habits of 44,000 men, found there was a 25 to 40% lower incidence of heart disease in those with a moderate intake of alcohol. Another study, in the British Medical Journal, linked moderate alcohol consumption with a similar 40% reduction in deaths from heart disease in men and women living in New Zealand.
An article in the Journal of the American Medical Association (JAMA) states that one possible mechanism behind alcohols effect is its ability to increase the level of a substance called the t-PA antigen. This substance helps unclog blood clots that might otherwise develop into heart disease-causing blockages.
While positive effects have been found using different alcoholic beverages, studies in Lancet and in the Journal of Applied Cardiology have suggested that red wine may indeed contain additional components that can reduce the risk of heart disease. The difficulty, however, is knowing whether a moderate intake of any vintage of any red wine will give you enough of an effective "dose" of these beneficial substances.
The main idea of moderation is the most important one.
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Question:
What diet do you recommend for people with ulcerative colitis?
Answer:
Thank you for your question.
Ulcerative Colitis is a condition that causes inflammation and sores along the lining of the large intestine. The inflammation makes the colon empty frequently, causing diarrhea. There is not a particular diet for this condition because each person may experience it differently. For example, some individuals with ulcerative colitis may have diarrhea after drinking milk or eating spicy foods while others with the condition do not experience any side effects. Therefore, treatment is adjusted for each individual.
It is probably best to seek nutrition advice from a Registered Dietitian in your area who can individualize a meal plan that best suits your nutrition needs while minimizing symptoms.
Good Luck!
Angie Placeres, MS, RD, LD/N
Registered Dietitian/Nutritionist
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Question:
Thanks Which foods are a good source of calcium?
Answer:
Thank you for your question.
The best sources of calcium from foods are milk and dairy products because they are best absorbed in the body. For instance, an 8 ounce glass of low fat milk contains 300 mg of calcium; 1 cup of low fat yogurt contains 400 mg of calcium; 1 1/2 ounces of Cheese has approximately 200 mg of calcium. Other dairy products, such as, ice cream, frozen yogurt, pudding and cottage cheese have between 80-100 mg of calcium per 1/2 cup. Tofu, canned sardines and salmon with bones are excellent sources of calcium containing 200-400 mg of calcium per 1/2 cup serving.
It is important to keep in mind ones calcium needs during the lifecycle. For example, children up to the age of 10 need 800-1000 mg of calciumper day. Between the ages of 11 to 24 the calcium need rises to 1200-1500 mg per day. From age 25-50 one needs 1000 mg of calcium, unless pregnant or lactating, where the need goes up to 1200-1500 mg. Women over the age of 50 who are postmenopausal and undergoing estrogen replacement therapy (ERT) need 1000 mg of calcium per day, but if not taking ERT need up to 1500 mg of calcium daily. Over the age of 65 the need is high at 1500 mg per day.
So, how many servings does one need to consumeeach day to meet their calcium needs? Usually 3 to 4 servings from the dairy group will meet ones needs for calcium. Keep in mind that a serving is an 8 ounce glass of low fat milk or yogurt.
Good Luck,
Angie Placeres, MS, RD, LD/N
Registered Dietitian
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Question:
Many diet candies contain maltitol, HSH as the sweeteners. Are these diet candies OK to use for diabetics?
Answer:
Diet candies containing maltilol are safe to consume for individuals who have diabetes. Maltilol is a sugar alcohol. The body absorbs this form of carbohydrate more slowly than other sugars and therefore can be tolerated by persons with diabetes. It will not cause a rise in the blood sugar level. Other sugar alcohols include: Mannitol, sorbitol and xylitol. Be aware, though, there may be some negative side effects, such as, diarrhea, if too much of the sugar alcohols are consumed. Also, remember that candies, even these, should be consumed in moderation.
Good Luck,
Angie Placeres,
Registered Dietitian
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Question:
What natural product can I get to reduce my high cholesterol?
Answer:
Thank you for your question.
Before taking any vitamin or herbal supplements, always discuss with your physician. There are severl popular supplements taken to lower cholesterol levels including garlic, niacin, folic acid, flax, cholestin, Vitamin E and green tea. The most important thing to remember is that cholesterol levels are affected by many factors including what you eat and your exercise habits.
Nutrition & exercise play a very important role in lowering cholesterol levels.The American Heart Association recommends: consuming most of your calories from plants - whole grains, fruits, vegetables, beans and legumes. Smaller portions of lean red meat and pork 2 -3 times per week and especially including fish at least 3 times per week. Skim or 1% milk, yogurt or cheeses.Moderation with saturated fats, like butter, margarine, sour cream, mayonnaise and creamy sauces and salad dressings. Also, exercise 30- 60 minutes per day for a healthy heart and lowered cholesterol levels.
Good Luck Angie Placeres, MS, RD, LD/N
Nutrition Educator
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