The proper amount of calcium is vital to your health:
National Institute of Health Recommendations:
Teens:   1300mg per day
Adults <50 y/o:   1000mg
Adults >50 y/o:   1,200mg
The main reason for the increased dosage in teens is due to the desire to help them avoid osteoporosis later in life.  It is also important for Women to be mindful of their Calcium intake.  Bones are made of calcium, and many females do not get the recommended dosage of calcium through their diets alone.  This may lead to osteoporosis later in life which can lead to fractures, and pain. 
Calcium is absorbed in the small intestine when we have an acidic gastric pH.  This level of acidic pH is generated normally after meals.  Interestingly enough, popular antacids claim to give you calcium in every dose.  However, these antacids work by raising the pH in your stomach and small intestine, thereby limiting the amount of calcium you are able to absorb.  The same is true of other antacids including the popular proton pump inhibitors containing omeprazole “Prilosec”, or lansoprazole “Prevacid®.”  The Journal of The American Medical Association found “the risk of hip fracture was significantly increased among prescribed long term high dose proton pump inhibitors.”  This study appears to reveal the link between proton pump inhibitors and osteoporosis later in life, so be careful with what you are giving to your children.
Adding a Calcium supplement to your diet may help lower the risk of osteoporosis later in life.  If you or your children are not getting enough calcium through the foods you eat, you should consider taking a calcium supplement.  I recommend the cheapest form of calcium available, which is calcium carbonate.  Your body will only absorb about 500mg of calcium at one time, so depending on the amount of calcium you are getting from your diet, I advise taking about 500mg twice a day.  Another important fact to remember is that Vitamin D is needed for proper calcium absorption.  Sunlight produces Vitamin D naturally in your body, so I recommend getting 15 minutes of sunlight each day.  Too much Calcium has been linked to the development of kidney stones; however, so limit your intake to 1000-1500mg/day.

Citations:

Yang, Yu-Xiao, James Lewis, Solomon Epstein, and David Metz. "JAMA -- Long-term Proton Pump Inhibitor Therapy and Risk of Hip Fracture, December 27, 2006, Yang Et Al. 296 (24): 2947." JAMA, the Journal of the American Medical Association, a Weekly Peer-reviewed Medical Journal Published by AMA. Web. 10 June 2010. http://jama.ama-assn.org/cgi/content/full/296/24/2947. 

Shaw, Gina. "Understanding Calcium: Supplements, Calcium Carbonate, Calcium Citrate, and More." WebMD - Better Information. Better Health. Web. 10 June 2010. http://www.webmd.com/osteoporosis/features/calcium-supplements-pills.
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Vitamin D 07/01/2010
 
Vitamin D is a nutrient generated by the body through exposure to the rays of the sun. It can also be found in some foods. Vitamin D plays an important role in building strong bones by helping the body absorb calcium from food and supplements. People who get too little vitamin D may develop soft, thin and brittle bones.

Vitamin D is found in cells throughout the body and is vital for many other health functions, as well. It participates in the nerve and muscle function, as well as in the function of the immune system and in the reduction of inflammation.

How can I get vitamin D?

The body makes vitamin D when skin is directly exposed to the sun outdoors. During the warmest months, for example, 5 to 30 minutes of exposure between 10 AM and 3 PM several times a week to the face, arms, legs, or back without sunscreen may be enough to produce sufficient vitamin D. However, excessive exposure to the sun increases the risk of skin cancer. When out in the sun, wear protective clothing and apply sunscreen with a sun protection factor of 8 or more. Cloudy days, shade, and having dark-colored skin cut down on the amount of vitamin D the skin makes. People who avoid the sun, who cover their bodies with sunscreen or clothing, or who live in the northern half of the United States during the winter months should include good sources of vitamin D in their diets or take a supplement. Vitamin D is found in supplements in two different forms: D2 (ergocalciferol) and D3 (cholecalciferol). Both increase vitamin D in the blood, but the D3 form may do it better and keep levels raised for a longer time.

Vitamin D in American diets is found mostly in fortified foods:

• Fatty fish such as salmon and tuna, as well as fish liver oils, are among the best sources.
• Beef liver, cheese, egg yolks and some mushrooms provide small amounts.
• Almost all of the U.S. milk supply is fortified with 400 IU of vitamin D per quart. But foods made from milk, like cheese and ice cream, are usually not fortified.
• Vitamin D is added to many breakfast cereals and to some brands of orange juice, yogurt, margarine, and soy beverages. Check the labels for more information.

 Am I getting enough vitamin D?

The amount of vitamin D required depends on your age. Average daily recommended amounts for different ages are listed below in International Units (IU):

Children and most adults 200 IU
Adults 51–70 years 400 IU
Adults 71 years and older 600 IU
Pregnant and lactating women 200 IU 

Measuring blood levels of 25-hydroxyvitamin D is the best test to check the levels of vitamin D in the body. In general, levels below 15 nanograms per milliliter (ng/mL) are inadequate, and levels above 200 ng/mL are too high. Some nutrition experts think a blood level of at least 30 ng/mL is best for overall good health. By these measures, some Americans are vitamin D deficient and almost no one has levels that are too high.
 
What precautions do I need to take with vitamin D?

When amounts of vitamin D in the blood become too high, it can lead to toxicity--
nausea, vomiting, poor appetite, constipation, weakness and weight loss. In addition, by raising blood levels of calcium, too much vitamin D can cause confusion, disorientation and problems with heart rhythm. Excess vitamin D can also damage the kidneys. The safe upper limit for vitamin D is 1,000 IU/day for infants and 2,000 IU for children and adults. Vitamin D toxicity almost always occurs from overuse of supplements. Excessive sun exposure doesn't cause vitamin D poisoning because the body limits the amount of this vitamin it produces. Like most dietary supplements, vitamin D may interact or interfere with other medicines or supplements. Tell your health care providers about any dietary supplements and medicines you take.

Source: Copied from JACA Healthy Living Fact Sheet May/June 2010

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We really don’t know the exact answer to this question because fluid requirements vary from person to person—and from day to day. For example, infants need more liquids than adults because their bodies maintain a higher water content and their systems do not provide water balance that’s as good as what’s found in adults’ bodies. The general guidelines for hydration are: 

  • Numerous studies investigating water balance have demonstrated that the minimal water requirements of inactive adults who live in normal temperate climates are approximately 1 to 3.1 liters (or 34 to 105.4 oz.) a day. This amount should adequately replace estimated minimum respiratory, urinary, fecal, and insensible water losses. 

  • A general guide for replacing water loss is 1 liter (34 ounces) of fluid for every kilogram (2.2 pounds) lost, or 2 cups (16 ounces) for every pound lost.

  • In more physically active individuals, the amount of water intake necessary to maintain proper hydration varies between 2 to 16 liters per day, depending on the activity and the individual. Physically active individuals are not necessarily athletes. Farm workers, heavy laborers, and the like naturally have higher needs for water.

  • If you are planning a strenuous physical activity, drink approximately 2 to 3 cups of cold water 2 hours before activity. Drink 1 cup approximately 10-15 minutes before the activity or during your warm-up. During the activity, drink 3 to 4 cups of water every hour of activity, or 1 cup every 15 to 20 minutes. After the activity, you should rapidly replace the fluids that you lost within 2 hours. You should drink approximately 16-24 ounces of water for every pound lost during the activity. 

  • Cool beverages of 50-60 degrees are the best forms of fluid for the body. If an activity lasts longer than 1 hour, a sports drink is often recommended. 

  • Fluids with salt (e.g., sodium, potassium) are beneficial because they increase thirst. The salt also helps replace what’s lost through sweat. If you choose a sports drink, it should contain no more than 7% of carbohydrates per serving. 

  • Avoid fruit juices, carbohydrate gels, sodas, alcohol, and high-sugar sports drinks. These may dehydrate the body further by stimulating excessive urine production and/or decreasing your overall beneficial fluid intake.

source: JACA Healthy Living Fact Sheet April 2006
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Check out this article found in the Wall Street Journal written by Anna Wilde Mathews: http://online.wsj.com/article/SB10001424052748704093204575216680062403458.html
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There has been a great deal talk lately about the benefits of taking a fish oil supplement.  This article may help you decide whether or not you should be supplementing essential fatty acids into your diet, and if so, which ones to supplement.

Essential Fatty Acids are important because they help each cell form its protective barrier, also known as the cell membrane.  Cell membranes not only act as a shield, but are also important for cell to cell communication, which is vital to life.  Essential Fatty Acids also play a major role as precursors for chemicals such as hormones and immune complexes (immune system). 

Essential Fatty Acids can not be produced by the human body, which is why they are considered “essential”.  They must be obtained from our diet.  

 There are 3 main essential fatty acids that become part of a cell’s membrane.  These 3 types include:
1. Linoleic Acid (Omega-6 Fatty Acid)
2. Arachidonic acid (Omega-6 Fatty Acid)
3. Linolenic Acid (Omega-3 Fatty Acid)

One thing many people often fail to realize about Omega-3 and Omega-6 Fatty Acids is the fact that they function rather differently in the body.

Omega-3 Fatty Acids produce an anti-inflammatory response in the body, while simultaneously promoting a positive immune response.  The American Heart Association recommends the consumption of Omega-3 FA’s to reduce risk factors associated with heart disease, including atherosclerosis, hypertension, and high triglyceride levels.  Fish oils contain high levels of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).  Both EPA and DHA are by-products of Omega-3 fatty acids, and have anti-inflammatory effects on the body. 

On the other hand, Omega-6 Fatty Acids are actually pro-inflammatory, or promote inflammation.  The average American diet is rich in trans-fats, saturated fats, and arachidonic acid.  Arachidonic acid is an omega-6 fatty acid found in food groups like dairy, meat, and shell fish which can promote inflammation and possibly lead to any number of chronic inflammatory diseases such as heart disease.  These types of fats cause cell membranes to become stiff, and limit communication between cells.  Trans-fats found in hydrogenated vegetable oils, and saturated fats found in red meat can promote high cholesterol, atherosclerosis, and heart disease.  Foods high in trans-fats are found in many fried foods, including potato chips and French fries.  

Because of the amount of fried food we eat as a society, our omega-6 fatty acid ratio is on the rise.  Our ancestors ate an omega-3 to omega-6 ratio of 1:1.  Today it is estimated that the average person consumes a ratio of 1:10.  We are getting a much higher level of omega-6 fatty acids - which may be causing the increased rates of heart disease, and high blood pressure that we see so often.  

Many over the counter Omega-3 and fish oil supplements will contain high levels of Omega-6 fatty acids in the supplement.  This is why it is important to look for supplements with high levels of Omega-3’s.  Always make sure the company selling your supplement isn’t trying to pull a fast one on you.  Now that you are more informed you can make sure that you are getting what you pay for.  

Foods High in Omega 3 Fatty Acids:
  1. Flax Seed Oil
  2. Fish Oils
  3. Leafy Greens
  4. Grasses
Foods High in Omega 6 Fatty Acids:
  1. Corn Oil
  2. Safflower Oil
  3. Sunflower Oil
  4. Grains
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Antioxidants 04/16/2010
 
Antioxidants have received a great deal of press lately because of their cancer fighting properties.  The term “antioxidant” actually refers to the fight against certain reactions that take place in our bodies. Oxidation of certain elements can cause destruction to your cell’s DNA, which can lead to cancer.  

Free radicals (reactive oxygen species) are elements that contain a free, unpaired electron that can “bounce” around in your body’s cells, wreaking havoc to the cell and its DNA.  Free radicals can come from cleaners, cigarette smoke, air pollution, radiation, and exposure to certain metals or environmental chemicals.

As many may know, DNA is a cell’s code.  It tells the cell what to become, and what the cell’s offspring are to become.  When certain parts of the DNA become damaged, cancer can develop.  Antioxidants function to help rid the body of these damaging free radicals (reactive oxygen species), and aim at preventing some forms of cancer…hence the name Anti “Oxidant”, or preventing oxidation.  

Some common antioxidants include:
Vitamin A as “beta-carotene”  
Vitamin C     
Vitamin E     
Selenium
Phytochemicals

Top 12 Antioxidant containing foods:
1.   Blackberries
2.   Walnuts
3.   Strawberries
4.   Artichokes
5.   Cranberries
6.   Brewed Coffee
7.   Raspberries
8.   Pecans
9.   Blueberries
10. Ground cloves
11. Grape Juice
12. Unsweetened Baking Chocolate

Source:AmJ Clin Nutr. 2006 Jul;84(1):95-135 

Many of the anti-oxidants are synergist, meaning they work with each other to achieve their maximum effect.  This is why it is important to eat whole foods, rather than just a supplement in a bottle.
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Phytochemicals are non-nutrient compounds that have biological activity in the body and are found in plants.  Phytochemicals mimic hormones and act as antioxidants to help suppress the development of disease.  They may help in lowering cholesterol levels, fighting cancer, decreasing blood clots, and preventing osteoporosis. Phytochemicals help give food its aroma, taste, and color.  Many phytochemicals are synergist, meaning they work with other compounds to achieve their maximum effect.  This is why it is better to eat the whole food, as opposed to merely taking a supplement.

Common foods containing phytochemicals:
Tomatoes contain lycopene which may help in preventing cancer
Garlic contains allicin which may help lower blood cholesterol levels
Apples are rich in flavenoids and may help prevent lung cancer
Broccoli sprouts contain sulfaforaphane which may help fight cancer
Blueberries are rich in flavenoids which may promote memory
Oranges, limes, and lemons contain limonene which may help inhibit cancer growth
Grapes contain resveratrol which may help promote longevity in life and limit blood clots
Soybeans contain isoflavenoids which may help inhibit tumor growth and limit blood cholesterol

 Source: Dr. Lee’s Nutrition notes
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