NUTRITION INFORMATION - FACT SHEETS

FACT SHEET: FOLACIN (FOLIC ACID)

Folacin is a B vitamin, which helps in the duplication of cells for growth, repair of the body and blood cell reproduction in the bone marrow.

Folacin has recently been discovered to have a profound effect in the prevention of two of the most common neurological birth defects: spina bifida and anencephaly.

Spina bifida is a birth defect where the spine fails to close completely and anencephaly is when the brain of a fetus fails to fully develop. Approximately 2,500 infants are born yearly with these two defects as well as other neural tube defects.

Because of this, the Centers for Disease Control and Prevention has recommended that: "all women of childbearing age in the United States who are capable of becoming pregnant should consume .4 milligrams of folic acid per day for the purpose of reducing their risk of having a pregnancy affected with spina bifida or other neural tube defects." An editorial in the Journal of the American Medical Association proclaimed that not since the rubella vaccine became available has there been a comparable opportunity for prevention of such common and serious birth defects. High folacin use also has been significantly associated with increased birth weight.

Folacin has also been established as a nutrient that prevents cervical cancer. folacin protects against cervical dysphasia, which are pre-cancerous changes in uterine cervix cells.

Asparagus is a source of folacin as well as cantaloupe, broccoli, lima beans, spinach, lemons, bananas and strawberries. Be careful when cooking because folacin has been discovered to disappear with excessive cooking. The ability to absorb folacin may also decrease with age, putting elderly Americans at higher risk for folacin deficiency.

FACT SHEET: FIBER

Dietary Fiber is material from plant cells that humans cannot digest or can only partially digest. It helps move food through the intestines and out of the body, promoting a healthy digestive tract. A high fiber diet is extremely important in the battle against high cholesterol and certain kinds of cancer. High fiber diets are also recommended to decrease the risk of diabetes, heart disease and obesity.

How does fiber affect cholesterol? Soluble fibers have been linked to low blood cholesterol levels. Soluble fibers bind to potentially carcinogenic substances such as bile acids and carry them out of the body. The body takes blood cholesterol from the bloodstream to make more bile acids. Scientists also believe that soluble fiber may help lower blood pressure and stabilize blood sugar.

How does fiber affect cancer? Fiber increases the amount of bulk traveling through the intestines. The increased volume dilutes the concentration of carcinogens that may be present. Second, the increased bulk travels through the intestines faster, reducing the amount of time that carcinogens come in contact with the body. Third, fiber can latch onto, and carry away, certain substances, such as bile acids, which may be transformed into cancer-causing agents.

There is substantial evidence that eating fiber-rich foods is inversely related to risk of cancers of the colon, rectum and breast. The risk of getting these diseases decreases as fiber intake increases.

The National Cancer Institute recommends increasing fiber intake to 20-30 grams per day from a variety of fruits, vegetables and whole-grain cereals. This is about double what the average American eats.

FACT SHEET: VITAMIN

B6 Vitamin B6 plays an important part both in producing proteins and enabling the body to utilize their energy. An enzyme containing B6 is necessary for using amino acids, the building blocks of protein. When protein is no longer needed for growth and repair, vitamin B6 enables protein to be used as a source of energy.

Vitamin B6 plays an important role in our immune responses, protecting against disease and maintaining health. It is indispensable for the production of antibodies, hormones and other disease-fighting cells. It aids in making red blood cells and is part of more than 50 enzymes. It also promotes internal absorption of magnesium.

Vitamin B6 has many other miscellaneous benefits. It has been shown to relieve the discomfort both of premenstrual tension and nausea in early pregnancy. Carpal tunnel syndrome, a painful wrist condition afflicting many people who work with keyboards, responds extremely well to supplementation with B6. A natural diuretic, B6 counteracts water retention and bloating, reduces muscle spasms, leg cramps, hand numbness and nerve disorders. Studies are currently underway to determine if B6 can strengthen the immune systems of elderly people, who often only get marginal amounts.

Vegetarians are a group vulnerable to vitamin B6 deficiency. Because asparagus is a significant source of B6, it should be an essential food for the vegetarian diet. Other sources are whole grains, liver, kidney, cabbage, milk, eggs and beef.

FACT SHEET: VITAMIN C

Vitamin C has long been regarded as a powerful healer in the human body. It enables wounds to heal and helps the body to withstand injury and infection. It even decreases duration and the severity of the common cold. But now vitamin C, or ascorbic acid, is increasingly recognized as an agent with broad biological functions and importance of Vitamin C in fighting cancer. They recommend that everyone have at lease one serving of a fruit or vegetable high in Vitamin C every day.

Well-established functions of ascorbic acid include synthesis of hormones and neurotransmitters and cholesterol metabolism. Vitamin C is also becoming known as an antioxidant that may help in preventing cancer, coronary artery disease, and arthritis, and reducing the effects of aging. It plays a major, perhaps even predominant, role in free radical scavenging and protection against lipid peroxidation. Its role in collagen synthesis may be important in stopping tumor spread.

In humans, foods containing Vitamin C have been shown to have a protective effect against development of cancers of the esophagus, stomach and cervix. Evidence of Vitamin C's protection against non-hormone-dependent cancers is strong.

Not only is Vitamin C a powerful healer in itself, it also enables other nutrients to do their jobs well. It aids iron absorption and metabolism of folate and proteins. It enhances the role of another antioxidant, Vitamin E, which has recently been shown to reduce heart disease.

Asparagus is high in Vitamin C, as are citrus fruits, broccoli, green peppers, strawberries and green leafy vegetables.

FACT SHEET: THIAMIN (B1)

Vitamin B1, known as thiamin, has many important functions. It makes it possible for us to obtain energy from the food we eat. It is a part of a coenzyme that plays a key role in the Krebs cycle, which releases energy from carbohydrates for the body to use. Also, it contributes to other enzyme reactions that release energy from fats and proteins.

Thiamin also aids in cell reproduction. As cells are constantly dying and needing to be replaced, thiamin is a necessary component in making a sugar compound that is needed to produce RNA (ribonucleic acid). RNA is the worker that collects the components for making cells and puts them together according to the plans of the hereditary DNA (deoxyribonucleic acid) blueprint. The process involving this vitamin is the only way the body can make this particular sugar, so it is a crucial element in cell production.

Furthermore, thiamin ensures proper functioning of the nervous system. It helps transmit nerve impulses at the points where the nerve fibers join (synapses). It is also a component of the membrane along which the impulses are carried back and forth from the body to the brain.

Thiamin is often called "the morale vitamin" because of its beneficial effect on the nervous system, emotions and mood. Need for it increases during illness, stress and surgery. Supplementation of at least 1.5 mg per day is recommended for postoperative patients. Thiamin is a water-soluble vitamin, with excess amounts excreted. It must be replaced daily.

Thiamin deficiency disrupts heart function, which is evidence that it is beneficial in the treatment of heart disease. Thiamin counteracts alcohol-induced damage to metabolism also.

The RDA for thiamin is 1.2 to 1.5 mg daily for adult males and 1.0 to 1.5 mg for adult females. People who drink alcohol daily, people on weight-loss programs, heavy coffee or tea drinkers, the elderly and anyone taking antacids need supplemental thiamin. Asparagus, with .225 mg per serving, is a significant source of thiamin. Other sources include dried yeast, whole wheat, oatmeal, peanuts, pork and bran.

FACT SHEET: POTASSIUM

Getting enough potassium in one's diet is very important. It has many functions, all of them vital. It works with sodium and magnesium to regulate blood pressure and to control the proper rhythm of the heart. It is especially beneficial because of its ability to protect against high blood pressure and other conditions that invite stroke. One study showed that eating even one serving daily of fresh fruits and vegetables high in potassium can reduce the risk of stroke by 40%. An intake of 3,500 mg per day is associated with lower blood pressure and fewer deaths from strokes. Potassium intake is thought to be inversely associated with hypertension.

Potassium is one nutrient that has been experimentally demonstrated to be effective for the prevention of cardiovascular disease.

Potassium is also necessary to maintain fluid balance in cells, transmit nerve signals, and release energy from carbohydrates and proteins. Potassium helps dispose of bodily waste. It also improves the delivery of oxygen to the brain and aids clear thinking. Finally, there are indications that it may be useful in allergy treatment.

The National Research Council estimates that the daily minimum requirement for potassium is 1,600 to 2,000 mg. Asparagus is a significant source as are citrus fruits, bananas, cantaloupes, and tomatoes. Excessive coffee drinking can force the body to expel large amounts of potassium, creating a deficiency and causing fatigue. A supplement may be recommended.

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