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CHRONIC INFLAMMATION AND AGING

Antiaging-Antioxidants-Antiinflammatory Supplements

Alpha lipoic acid: ( ALA) Helps neutralize free-radicals, products of the cycle that provides energy.
ALA is an extraordinary antioxidant that works with vitamin C and E and CoQ10.
ALA boost cellular levels of glutathione , the tripeptide antioxidant of tremendous importance for health and longevity : it is essential for the functioning of the immune system, a mayor detoxification agent.
ALA prevents diabetes and is needed to convert dietary carbohydrates to energy in the cell and helps control inflammation.
ALA was discovered in 1951 by researchers who found that it was an essential component of the energy producing part of the cell.
Found it in potatoes especially raw, but in very small quantities.
ALA U.S. Recommended Daile Intake (RDI) : None established
Dosis usually recomended : 50 - 200 mg / day

Acetil - L- Carnitine:( ACL) Is central to the production of cellular energy and improves production of energy within brain cells, is considered neuroprotective. Rejuvenate brain cells more efficiently than L - carnitine because it passes through the blood - brain barrier. Beef, pork and chicken contain ACL. Protects nerve cell against stress.

U.S. Redomended Daily Intake (RDI) None established
Recomended dose : 500 - 1500 mg/ day ( consult with your physician for specific doses)

CoQ10 (ubiquinone): CoQ10 is an antioxidant, it is very important in the following functions:

Energy production and protects the cell against free radicals. The heart, brain and muscles are most affected by age related declined of CoQ10 levels. Studies in mice have shown that CoQ10 has extended the life spans of mice. Recent studies indicate that CoQ10 interrumpts the chemical chain reactions that transforms essential fatty acids into free radicals. It also reduces blood levels of lipid peroxides ( sign of oxidative stress ) and boosts blood levels of vitamin C and E . CoQ10 is produced by the body and is found in red meat, salmon and nuts.

U.S. Recomended Daily Intake (RDI) : None stablished
Recomended dose: 30 - 100 mg /day for a healthy adults ( for pacients with heart conditions or cancer consult with your doctor )

VITAMIN C ESTER ( Ascorbyl palmitate): It is essential to eat food rich in vitamin C and take vitamin C supplemets as insurance. Vitamin C ( ascorbic acid) is vital for the production fo collagen, helps protect fatty acids , vitamin E and vitamin A from oxidation and reduces inflammation.

Areas of the brain that controls movement and memory contain high concentrations of vitamin C that decline as we age.
The regular vitamin C found ( ascorbic acid) found in foods and almost suplements is water soluble.
Vitamin C ester is another form of vitamin C and is fat soluble ( ascorbyl palmitate). Consist of ascorbic acid jointed fatty acid from palm oil and is considered an anti-aging agent. It has greater activity in human cells than ascorbic acid and a lower doses. Use as supplements and topical creams.
Vitamin C Ester is different from Ester C whis is a patented mineral ascorbate that has no shown any advantage over vitamin C.

Good sources of Vitamin C: guava, black currants, red pepper, broccoli, brussels sprouts, green pepper, canteloupe, strawberries, mango, coliflower, papaya, collar greens, citrus fruits.

U.S. Recomended daily Intake (RDA) : 60 mg.

Usually recomended doses 500 - 1000 mg/ day Vitamin C and
500 mg/ day Vitamin C ester.

Vitamin E: Vitamin E consist of eight separate phenolic compounds :
four tocopherols and four tocotrienols . Only Alpha tocopherol is found in human blood and in most suplements . However , mixed tocopherols with tocotrienols are superior supplements.

Vitamin E is a major antioxidant that protects fatty tissues from damage by free radicals.Especially for the skin, it provides powerful protection from effects of sunlight and other environmental stressors.

Good sources of Vitamin E : Wheat germ oil, soybeans, soybean oil, sweet potatoe, almonds, sunflower seeds, sesame seeds, corn, peanuts, pecans, whole wheat grain.

U.S. Recomended Daily Intake (RDI) 30 IU
Usually recomended doses : 400 I.U containing mixed tocopherols and tocotrienols.

ESSENTIAL FATTY ACIDS: Omega 3 EFA. Is critical to immunity, brain function and the structure and integrity of cell membranes. Also nourish the skin, hair, mucous membranes , nerves and glands and help prevent cardiovascular disease, are important sources of energy, precursors to hormone - like compounds prostaglandins that control blood pressure, the tone of involuntary muscles in the blood vessels and the stickiness of blood platelets. Regulates excess weight too.

Sources of omega 3 EFA , DHA and EPA: wild salmon, mackarel, fish oil , nuts flax seeds and dark leafy vegetables( Human breast milk is very rich in omega - 3 DHA , critical to the formation of healthy brains in infants)
U.S. Recomended Daily Intake : None established.
Usually recomended doses: 250 mg DHA and 150 mg EPA

CALCIUM AND MAGNESIUM: Protect bones and teeth, control cellular inflammation, blood clotting, muscle contraction, enzyme activity and cell membrane function. If you do not take enough calcium, the body will take it from the bones which can lead to osteoporosis.

Calcium should be taken with magnesium.
Magnesium acts in every body system: cardiovascular, digestive, neuroendocrine and brain, muscles, kidneys, livers. Increase memory and learning , attention span, resistance to stress. Suports bones.

Magnesium and calcium work together to regulate nerve and muscle tone. Magnesium deficiency can trigger muscle tension, soreness , spasms, fatigue and irregular heart beats
Good sources of calcium : yogurt, kefir, milk, sardines , salmon ( canned with bones) spinash, collards greens, kale, turnip, kelp , tofu, nuts and seeds, broccoli.
Good sources of magnesium : kelp , almonds, cashews, millet, wheat germ, brazil nuts. Hazelnuts, potatoes, sesame seeds, peanuts, oatmeal, figs, beet greens .
Calcium U.S. Recommended Daily Intake (RDA) 1000 mg
Ussually recomended doses: 1200 mg

Magnesium U.S. Recommended Daily Intake (RDA) 400 mg
Ussually recomended doses: 500 - 1000 mg / day

MANGANESE: Manganese performs a lot of functions in the body, including hundreds of enzimatic reactions. It is part of an antioxidant mitocondrial enzyme ( Manganese -dependant super-oxide dismutase MnSOD) that battles free radicals that attack the mitocondria.

Good sourses of Manganese : Wheatgerm, pineapple, blackberries,Hazelnuts, spinach, leaf greens, berries, beans, garlic ,onions, leeks, seeds, nuts , buckwheat, cloves, cinnamon, thyme, pepper, oregano, mint. RDA : Adults : 2.5 - 5 mg

OTHER ANTI AGING VITAMINS AND MINERALS : VITAMIN B5 , (PANTOTENIC ACID) B6 AND B COMPLEX , COPPER, ZINC.

Vitamin B6 and B complex , vitamin C , copper, zinc, magnesium and manganese are the principal nutrients needed to repair any type of tissue damage from serious wounds to unwanted wrinkles.

VITAMIN B5, B6 AND B COMPLEX:

B5 : Liver, cabbage , coliflower, avocado, pomegranade , eggs, Asparagus, mushrooms, milk. RDA : Adults 4-7 mg
B6: Bananas, sunflower seeds, sesame seeds, canteloupe, avocado, mango, wheat germ, brussel sprouts, brown rice, pinaple juice
RDA : Adults 1.8 - 2.2 mg
B complex :
B1 : sunflower seeds, millet, soybeans, brazil nuts , asparagus ,
beef liver , green peas
RDA : adults 1.0 - 1.5 mg.

B2: Liver , brewer's yeast, cottage chesse, yogurt, milk, yams, aldmonds, broccoli, avocado, millet, asparagus.
RDA : adults 1.2 - 1.7 mg

B3 ( Niacin ) Liver, Brewer 's yeast, wheat bran, brown rice, potatoe, mango, peanut butter, sunflowers seeds, peaches, avocado, green peas, canteloupe,peach, peanuts, asparagus, millet, almonds, lentils, broccoli.
RDA : 14 - 15 mg

B12: liver, milk, yogurt, eggs, cottage cheese and other cheeses
RDA : Adults 3 mcg

COPPER: Along other functions it is necessary for iron to be absorved, necessary for protein metabolism and pigmentation of skin and hair. Important in the formation of elastin jointed with vitamin C.

Sources : Oysters, oatmeal, kidney beans , sunflower seeds, sesame seeds, mushrooms, brazil nuts, milk, split peas.
RDA : Adults 2-3 mg

ZINC: Necessary for tissue reparation , speeds up healing of wounds and burns, needed for the absorption of the B- complex vitamins and utilization of Vitamin A, necessary for the health of skin, gastrointestinal tract and central nervous system and other important functions in reproduction , growth and development, and metabolism.

Sources : Wheat germ, liver, Brazil nuts, Ricotta cheese, cashews, lentil sprouts, garbanzos, Asparagus, oatmeal.
RDA: Adults 15 mg