A diet packed with fruits, vegetables, nuts, and beneficial fats is the best way to get the nutrients and antioxidants your body needs to stay healthy, but there’s at least one crucial mineral you may not be getting enough of. Everyone need at least 1,000 mg of calcium per day, but women, especially after 50, benefit from more. However, most Americans get only 600 mg daily.

Calcium’s main role is in building strong teeth and bones and preventing bone loss. It is also an important component of the chemical reactions that regulate proper neurotransmitter release and the contraction of the heart and other muscles.  Recently, calcium has been tentatively linked to lower body weight, reduced PMS symptoms, and colorectal cancer prevention.

Although it’s possible to get adequate calcium from the food you eat, it’s difficult for many people to do so. Dairy products like milk, yogurt, and cheese are by far the best sources of calcium, but lactose intolerance or dietary choices make them an imperfect way for some to get their daily dose of the mineral. It’s true that many fruits, vegetables, and some fish contain calcium; the problem is, the amounts of calcium in these foods is so low, you would have to eat a huge amount every day to get to 1,000 mg.

A cup of milk or 1.5 oz serving of cheddar cheese has about 300 mg of calcium, and yogurt contains around 400 mg. In contrast, a 1/2 cup serving of a relatively high calcium non-dairy food like tofu (made with calcium carbonate) or cooked spinach has just 138 mg or 120 mg respectively. Most common fruits and vegetables have even less. Half a cup of broccoli will give you 36 mg and a tangerine provides only 12 mg. With totals like that, unless you love yogurt, there’s a good chance you aren’t meeting your calcium goals.

Many foods today come fortified with extra calcium. Cereals, snack bars, and even orange juice are often pumped up with as much calcium as milk or cheese. If you read nutritional labels carefully, fortified foods can be a great way to get to 1,000 mg. For many people, calcium supplements are the most convenient option. There are many formulations on the market in from huge pills to soft chews. The most important things to keep in mind when choosing a calcium supplement is to find one that has the dosage you need, doesn’t irritate your stomach, and comes in a form that you’ll be comfortable taking regularly.

Vitamin D is essential for calcium absorption, but it’s only present in a few foods like liver and sardines. If you drink vitamin D fortified milk or take a multivitamin, you probably get enough. If not, look for a calcium supplement with vitamin D included. It’s also important to know your body absorbs calcium best if it’s taken with food and spread out in doses of 500 mg or less at a time.

Calcium is a critical mineral that helps power your body and acts as an insurance policy for your bones, but even otherwise healthy diets can be very deficient. If you care about the health of your bones, you need to get serious about your calcium intake. Do the math for the food you’re eating, and if like most people, you discover you aren’t getting your 1,000 mg, find a supplement or fortified food option that works for you.

Got milk?

Experts in the field of nutrition report that the general population of the United States is deficient in chromium–and it should come as no surprise that low levels of chromium are associated with type 2 diabetes and cardiovascular disease—both of which are endemic in developed countries.

In a placebo-controlled, cross-over study, Dr. Preuss and a team of researchers at Georgetown University Medical Center showed that overweight African-American women consuming 600 mcg of chromium as niacin-bound chromium trade name ChromeMate® for 8 weeks had a significant loss of body fat and sparing of muscle (lean body mass) compared with a prior placebo period of the same duration. Increased fat loss was also observed among women who were randomized to consume chromium first, followed by placebo, suggesting a carry-over effect of the supplementation on fat loss. No adverse effects were observed.

Studies have also been published noting that increased consumption of sugar (and related sweeteners) depletes our body stores of chromium, placing us at further risk for hyperglycemia and hyperinsulinemia (too much blood sugar, too much insulin).

In a perfect world, we would avoid refined sweeteners. Realistically we know that we all succumb to sugar’s siren song on occasion, therefore remember to make sure that you take a chromium supplement to prevent depleting your body’s stores of this important nutrient.

However, there is good news on the horizon. The nutritional supplement, niacin bound chromium (NBC) appears to produce similar effects when compared to caloric restriction.

Niacin Bound Chromium (NBC) for Life Extension
My colleague at Georgetown University’s School of Medicine, Dr. Harry Preuss, recently alerted me to very new and exciting findings. Animal studies found that chromium polynicotinate, also known as niacin-bound chromium (NBC) increased the average lifespan by twenty percent compared to animals taking a placebo. The NBC helps to lower the levels of circulating glucose (sugar) in the body. One of the reasons I advocate eliminating (as much as possible) sugar and simple starches from your diet is because high levels of circulating glucose in the body increase the presence of free radicals, which are the primary cause of metabolic disorders which can lead to diabetes. Scientists have repeatedly demonstrated that diabetes represents a premature form of aging, because of the damage caused by the excessively perturbed glucose-insulin system. This is really exciting news and one of the first strategies (other than caloric deprivation) shown to positively impact life-span

Chromium is a very important trace mineral that promotes normal insulin function and is essential for proper protein, fat and carbohydrate metabolism. As any anti-aging scientist well knows, elevated levels of insulin and blood sugar significantly accelerate cellular aging. Research now shows that the type of chromium known as NBC has a superior anti-aging and safety profile.

Extensive clinical and basic research utilizing a unique form of oxygen-coordinated niacin-bound chromium—generally known as chromium nicotinate or polynicotinate (trade name ChromeMate®) has shown that the niacin-bound form of chromium is the superior form (some forms have a worrisome profile, therefore I recommend utilizing the ChromeMate® brand for both safety and efficacy).

This form of NBC provides significant health benefits to those with diabetes and with metabolic syndrome and is, indeed, the most optimal form of chromium available as a dietary supplement.
The main benefits of NBC include:
• Promotion of proper insulin function and normal blood sugar levels
• Promotion of healthy blood cholesterol levels, normal blood pressure, and cardiovascular health
• Promotion of healthy body weight and lean body mass

Preserving Lean Muscle Mass
As we age we gain body fat and lose muscle mass. Fortunately there are several key nutrients that help us preserve lean muscle mass, such as conjugated linoleic acid (CLA) and chromium.

Experts in the field of nutrition report that the general population of the United States is deficient in chromium–and it should come as no surprise that low levels of chromium are associated with type 2 diabetes and cardiovascular disease—both of which are endemic in developed countries.

In a placebo-controlled, cross-over study, Dr. Preuss and a team of researchers at Georgetown University Medical Center showed that overweight African-American women consuming 600 mcg of chromium as niacin-bound chromium trade name ChromeMate® for 8 weeks had a significant loss of body fat and sparing of muscle (lean body mass) compared with a prior placebo period of the same duration. Increased fat loss was also observed among women who were randomized to consume chromium first, followed by placebo, suggesting a carry-over effect of the supplementation on fat loss. No adverse effects were observed.

Studies have also been published noting that increased consumption of sugar (and related sweeteners) depletes our body stores of chromium, placing us at further risk for hyperglycemia and hyperinsulinemia (too much blood sugar, too much insulin).

In a perfect world, we would avoid refined sweeteners. Realistically we know that we all succumb to sugar’s siren song on occasion, therefore remember to make sure that you take a chromium supplement to prevent depleting your body’s stores of this important nutrient.

As always I welcome your comments and suggestions,

Nicholas Perricone, MD, FACN, CNS

Exercise will also significantly decrease the effects of what is known as “secondary aging”- the occurrence and severity of diseases associated with aging.  In fact, it is these degenerative diseases from arthritis to Alzheimer’s that are often responsible for reducing both the life and the health span.  Exercise is a key element in helping us to prevent disease and prolong our good health into our seventh, eighth, ninth decade and beyond.  In recognition of this, I would like to tell you about a wonderful story headlined “102 Year-Old Golfer Scores Hole in One.”  Elsie McLean, a golfer since the 1920’s set a new world record for the oldest woman, or man to hit a hole in one.  “Well everybody wants a hole-in-one, and I said, ‘Why can’t I have a hole-in-one?’ I came within inches once,” Elsie told television station KNVN. She broke the age record of 101 set by Harold Stilson in 2001 at Deerfield Country Club in Florida. “For an old lady,” she said, “I still hit the ball pretty good.” She added.

Elsie not only enjoys a physically active lifestyle and fresh air through her love of golf, she also has friends to enjoy the game with—thereby avoiding two of the sorrows of advanced age, loneliness and isolation.

As always I welcome your comments and suggestions.

Nicholas Perricone, MD, FACN, CNS

1. Wild Salmon
2. Allium family of vegetables; onions, garlic, chives, leeks, shallots, scallions
3. Old fashioned oatmeal
4. Blueberries
5. Ginger Root and Turmeric
6. Extra Virgin Olive Oil
7. Nuts and Seeds
8. Rainbow Foods (brightly colored fruits and vegetables)
9. Sprouts
10. Yogurt and Kefir

The first thing your doctor, your mother, and recently, even President Obama tell you to do to keep from getting sick is to wash your hands frequently, and they’re all totally right. Every time you shake someone’s hand, touch a doorknob, or pick up the coffee pot at work, you may be exposing yourself to a bevy of germs. Thankfully, it’s not necessary to permanently don gloves to keep your hands clean. You don’t even need antibacterial soap. Copious amounts of running water and vigorous rubbing with regular soap for 20 seconds will do the trick.

Though soap and water are always the best option, keeping a bottle of alcohol-based hand sanitizer around can give you extra protection. Also, even if you’re vigilant about keeping your hands clean, try to avoid touching your eyes and nose. These are the primary routes by which viruses can enter your body.

Hand washing is great at keeping bugs out, but a strong immune is still your primary line of defense. An often-overlooked way to strengthen your immune system and keep from getting sick is to get plenty of sleep. A recent study at Carnegie Mellon showed that people who slept less than seven hours a night were three times more likely to catch a cold than people who slept eight hours or more. Obviously, a well-rested immune system is one that’s best equipped to keep you flu-free.

Other than getting enough sleep, the best boost you can give your immune system comes from the same big three that benefit your body in general: eat a healthy diet with plenty of fruits and vegetables, get moderate exercise, and work to reduce stress. Just as balanced nutrition that’s heavy on good fats and antioxidants and regular exercise pump up your immune response, stress can impede your body’s ability to stay well.

Thus, the good news is, most of what helps you avoid both seasonal colds and flu and new bugs like H1N1 are things that work you keep you healthy all time. And even if you do get sick, you can rest assured that a your robust immune system will help your body heal itself and get you back on your feet as quickly as possible.

Traditional Chinese medicine credited maitake and other mushrooms with having medicinal powers for centuries, but in the last 30 years Japanese researchers have examined the specific ways mushrooms act within the body to fight disease and improve health. The results have been encouraging. According to various studies, maitakes appear to boost the immune system, reduce blood sugar levels, aid in lowering blood pressure, encourage weight loss, and help to both prevent and fight cancer.

Most of maitake’s health benefits seem to come from one main source. They contain beta-glucan, a polysaccharide compound thought to help the immune system by activating effector cells like macrophages, natural killer cells, and T cells. In addition to their role in general immunity, these types of antibodies also act against cancer. The polysaccharide is also thought to be the source of the mushroom’s ability to control blood sugar to help manage diabetes and improve weight loss.

On top of all that, maitakes are also a rich source of minerals like potassium, calcium and magnesium, B vitamins, and amino acids. With all that and the fact that they taste great too, it’s more than worth checking out these exotic fungal gems.

For an even easier way to harness the power of maitake mushrooms for your health, also check out Perricone MD’s Maitake Mushroom Extract.

A study of olive oil’s major antioxidants published in Molecular Nutrition & Food Research has identified the source of its cardiovascular benefits. When free radicals act on LDL, a.k.a. “bad,” cholesterol in the blood the oxidization that results contributes to heart diease. The study compared the effect of affects of four polyphenolic compounds from olive oil on red blood cells that had been exposed to a free radical generating chemical.

A compound called DHPEA-EDA was shown to have the strongest protective action on the blood cells, even in low concentrations. As it turns out, DHPEA-EDA makes up as much as half the antioxidants in olive oil, a very high level when compared to other oils.

The hope is that this research could lead to so-called “functional” olive oils produced to maximize the amount of this powerful antioxidant. Considering what a cardiovascular boon olive oil already, the idea of supercharged oils on the horizon is great news for everyone’s heart.

Your skin is a direct reflection of what’s happening digestively; I like to tell our clients to think of their skin as their intestines turned inside out.  So when my clients come to me wanting clear skin yet are washing down their Doritos with Diet Coke, well…there’s work to be done in the education process.

A large part of our nutritional practice at the Flagship involves treating people with acne.  And guess what?  90-95% of our clients with acne have either been on the Pill, on antibiotics, or some combination of both.  This causes an overgrowth of unhealthy bacteria, and depletes the good bacteria present.  And acne is the residual after-effect of this imbalance.  The work we do to correct the imbalance is with a yeast-free, sugar-free diet rich in essential fatty acids and protein.  This in effect will rebuild the digestive system and restore luminous, clear skin.

PRIMO PROTEINS
Protein helps repair the skin and supports liver detoxification and hormonal balance (another culprit of acne).  The best choices include: wild Alaskan salmon and other cold-water fatty fish, chicken, turkey, eggs, Greek yogurt, whey protein, and grass-fed meats.  Choose 2-4 ounces per meal.

SUITABLE STARCHES
Since carbohydrates have the greatest impact on blood sugar and inflammation, choose them wisely.  Fruits and vegetables should be the base of your diet; you can incorporate ½ cup cooked of the following per day: barley, beans and legumes, brown rice, rolled or steel-cut oats, winter squash, sweet potato, buckwheat, quinoa, amaranth, and millet.

FABULOUS FATS
The right fats can literally make or break your health, and we all need them to survive.  Go for avocados, raw nuts and seeds, nut butters and tahini, olives and olive oil, ground flaxseeds, raw coconut and coconut oil, and grape seed oil.  They’ll correct dry chicken skin and regulate sebum production.  Incorporate at least 2 tsp of fat per meal.

STEER CLEAR…
When you’re working hard to eat healthfully, the following can quickly undo all your efforts: white flour and sugar (pasta, bread, muffins, cake, and cookies—and no, whole wheat is not any better), fruit juices and dried fruits, aged cheeses, milk, soy, vinegar, alcohol, and mushrooms.

Cleaning up your act in the kitchen will ultimately help clear up your skin.  Give your body 3-6 months for all the changes to take place.  You’ll be glad you did!

Esther Blum,MS,RD,CDN,CNS
Registered Dietitian
NV Perricone, MD Flagship
791 Madison Avenue
New York, NY 10065
212.734.2537

Considering the levels of vitamins, minerals, Omega 3, and antioxidant cartenoids dark greens contain, it’s no surprise they make up such a big portion of the Obama garden.  Leafy wonders including collards, kale, and a variety of lettuces and herbs are the real stars of the White House veggie plot.

Also prominently planted are onions, shallots, and chives. These are members of the allium family and are featured on Dr. Perricone’s list of Top 10 Superfoods. But greens and onions aren’t the only nutritional powerhouses being grown on the south lawn. Planted alongside are beans, peas, berries, and hot peppers. In addition to fiber and, you guessed it, antioxidants, these foods would fit right in on the anti-inflammation diet.

If you’re not already feeling inspired to grow your own organic produce, consider this: on top of being super nutritious and undeniably delicious, these vegetables are notable for being cheap and largely easy to grow. The leafy greens, lettuces, and herbs in particular require virtually no natural gardening talent. They’ll even thrive in pots on the patio. And amazingly, the total cost for seeds and supplies for all 1,100 square feet at the White House came in at around $200.

With so much potential benefit for your body and mind, it’s hard not to feel enthusiastic about making fresh produce a bigger part of your diet. It might even be enough to make you look at a patch on your own lawn in a whole new way.

To learn more about healthy foods they’re planting at the White House, check out this article at The Huffington Post.