NEWSLETTER #03

"OUR RDA CHARTS ARE FAILING US," Says Henry Mallek, PHD, A clinical Nutritionist who believes that it's possible to increase logevity.

Besides the vitamins and minerals for which the government recommends daily allowance, Dr. Mallek cites a host of recently discovered and newly respected nutrients as critical to health. Focus on one "new" nutrient group a day to find the foods you enjoy best--then consume them regularly. Select minimally processed whole foods, organic whenever possible. It's not only healthier to prepare foods rich in longevity nutrients, but cooking is also a great way to relax and de-stress. For those who need to supplement, look for natural products.

1. NUCLEOTIDES, the building blocks of DNA, allow the body to reproduce cells, especially important in the blood and digestive tract and for immune support. Eat 1 to 2 servings of fish, poultry, seafood, high-fiber carbohydrates, baby corn, and asparagus.

2. SAPONINS, substances attached to the exterior of cells, improve digestion, helping our bodies to absorb glucose, and lower cholesterol levels. Found in soybeans and legumes, saponins may also keep cancer cells from multiplying.

3. PHYTATES bind up excessive copper and iron, while activating both natural killer cells and neurons, in the brain. These phytochemicals may also prevent cancer, so eat sesame seeds, bran, and whole grains.

4. PROTEASE INHIBITORS stabilize genes and may prevent cancers.  Consume raw spinach and cauliflower, plums and peaches, cooked whole grains, legumes, and potatoes (both white and sweet).

5. GLUTAMINE, an amino acid used up during infection and stress, jump-starts an aging immune system and helps to detoxify the body.  While the best sources are animal proteins, glutamine is also found in sea vegetables.

6. CARNOSINE, composed of two amino acids, slows aging and protects the brain. Both exercise and diet (two servings daily of beef, chicken, lamb, or turkey) provide needed amounts.

7. PYRROLOQUINOLINE QUINONE combines some of the action of B vitamins and C, boosting energy and immunity, keeping skin toned, and detoxifying the body. Eat more fruits (kiwi, papaya) and vegetables (green peppers, spinach); then drink green tea.

8. ARGININE stimulates growth hormone, fights stress, gets rid of toxins, and helps produce immune cells. Since the amino acid lysine competes with arginine in meats, eat cereals, legumes, and nuts instead.

9. INULIN AND OLIGOFRUCTOSE, carbohydrates that support friendly bacteria, are as important for a healthy colon as for anti-aging (DNA repair and supporting the immune system). Best sources are globe and Jerusalem artichokes, though chicory, dandelion greens, and garlic are also good options.

10. TAURINE roams freely in the body, without combining with other amino acids to form protein. A powerful antioxidant, taurine also invigorates immune cells, protects the heart by regulating calcium, and helps prevent toxic damage to the brain. Dark meat poultry, white fish, clams, mussels, oysters, and scallops are useful sources.

11. TANNINS, boasting complex names like epigallocatechin-3-gallate, act against inflammation, hypertension, kidney disorders, and ulcers.

They also block carcinogens and help prevent aging, so drink plenty of tea, and enjoy red wine (where grape skins add nutrients), blueberries, currants, and raspberries.

12. MONOTERPENES selectively knock out the substance that promotes cell growth--but only in malignant and pre-malignant cells. These phytochemicals also lower cholesterol. Citrus peel and cherries are rich in monoterpenes.

13. CONJUGATED LINOLEIC ACID (CLA), an essential fatty acid, fights cancer and regulates body compostion, encouraging a beneficial fat-to-muscle ratio. Many natural cheeses are excellent sources, but vegetarians need supplements.

14. ORGANOSULFUR COMPOUNDS, high in sulphur, appear to lower the incidence of cancers and protect our bodies against free radical damage.  Two servings of garlic, leeks, onions, scallions, and shallots daily supply hefty amounts.

15. LIGNANS work to regulate estrogen in women (helping to prevent hormone related cancers) and in men (fighting prostate cancer), and slow the aging process. Enjoy grains (particularly barley, flaxseed, and whole wheat), along with legumes and seeds.

16. FLAVONOIDS help to prevent cancer and appear to lower the risk for cardiovascular disease. One of the most common flavonoids found in onions, quercetin balances the body's inflammatory response, while preventing oxidation of harmful LDL cholesterol.

17. PHYTOESTROGENS (particularly genistein, an important antioxidant, and diadzein, and immune system enhancer), offer the benefits of hormones, while lowering the incidence of diseases linked to high hormone levels. Soy foods are the best sources.

18. ISOTHIOCYANATES, found in cruciferous vegetables, zap toxins during both phases of the body's detoxification process. Best sources are Brussels sprouts and collards, though broccoli, cabbage, and cauliflower are useful, too.

19. CARNITINE transports fats to the mitochondria in the cells; deficiencies cause angina, possibly Alzheimer's disease, and chronic fatigue syndrome. Beef and ice cream are excellent sources, so vegetarians need to consider supplements.

20. PHYTOSTEROLS are linked to lower incidence of heart disease, while supporting the immune system to protect the digestive tract, liver, lungs, skin, and spleen. Brussels sprouts, cauliflower, nuts, and okra are high in plant sterols.

21. GLUTATHIONE, composed of three amino acids, helps to protect our brains, eyes, kidneys, liver, and lungs. Since levels in the body decline with age, eat a variety of fruits and vegetables every day.

Selected Sources *Foods That Fight Disease by Laurie Deutsch Mozian, MS, RD *The New Longevity Diet by Dr. Henry Mallek, FACN