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NORTH NUTRITION LETTERS

CONTENTS:
 

 VITAMIN TOXICITY

CANCER AND DIET

ABOUT CAFFEINE
 

EXIT HOME
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 


VITAMIN TOXICITY
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 Let's talk about vitamins, you may know about vitamin deficiencies, but do you know that too many
vitamins can be toxic.

 You can get too many vitamins by taking too many supplements, not reading the labels or just
overdoing it with the food.

 Let's say you drink orange juice with 100% the RDA of Vitamin-C in the morning, lunch & dinner.
You end up with 300% of the RDA of Vitamin-C and with your supplements and food you could be looking at,
400 - 500% of the RDA which is 240 - 300 mgs. The RDA of Vitamin-C is 60 mgs.

 In this letter it will cover the toxicity symptoms and tell the food highest in the vitamin, then the RDA of the vitamin.

 Water soluble vitamins:  C and B vitamins.

  Fat soluble vitamins:  A, D, E, K.

   Major minerals: Sodium, chloride, potassium, calcium,
                              phosphorus, magnesium, sulfur.

  Trace minerals: Iron, zinc, iodide, copper, manganese,
                            fluoride, chromium picolinate, cobalt, selenium.
 
 

    WATER SOLUBLE VITAMINS

    VITAMIN-C:

 Some toxic effects of too much Vitamin-C has been seen often enough for concern. The symptoms can be nausea,
abdominal cramps, and diarrhea, high stomach acid, increased urination, insomnia, irritability, joint pains,
osteoporosis, headaches, hypoglycemia, weakness, reduced estrogen, PMS, may increase infections by
causing copper deficiency.

 If you take large amounts of Vitamin-C for a long time your body will adjust by limiting absorption and destroying and
then excreting more of the vitamin than usual. If you suddenly reduce the intake to normal, your body's accelerated
disposal system may not put on it's brakes fast enough to avoid destroying too much of the vitamin.
***The food highest in Vitamin-C is papaya. The RDA of Vitamin-C is 75 mg.
 
 

    THE-B VITAMINS

    THIAMIN-B1:

 Too much Thiamin affects the nervous system. A high dose of Thiamin taken by injection causes a nervous system
hypersensitivity reaction.

 Too much Thiamin can also cause a rapid pulse, weakness, headaches, insomnia, and irritability, skin eruptions,
hypersensitivity.
***The food highest in Thiamin is brewer's yeast. The RDA of Thiamin is 1.5 mg.
 
 

    RIBOFLAVIN-B2:

 The toxicity of Riboflavin is, nausea, vomiting, fatigue, anemia, low blood pressure, yellow urine.
It can also interference with anti-cancer medication.
***The food highest Riboflavin is braunschweiger sausage. The RDA of Riboflavin is 1.7 mg.
 
 

    NIACIN-B3/4:

 Large doses (10 times over the RDA) dilates the capillaries and causes a tingling effect. (Niacin flush)
If strong it can be painful. More symptoms of Niacin toxicity are diarrhea, heartburn, nausea, ulcer irritation,
vomiting, inflamed or swollen tongue, fainting, dizziness, rash, itching, burning and low blood pressure,
high blood sugar, high uric acid, jaundice, sweating, raised stomach acid, insomnia, joint pains, calcium loss,
increased choline requirements.
***The food highest in Niacin is tuna. The RDA of Niacin is 20 mg.
 
 

    VITAMIN-B6:

 Large doses of Vitamin-B6 may cause irreversible nerve damage, starting with numb feet, then lost sensation
in the hands, then an inability to work them. The symptoms clear up after withdrawal, but if the symptoms
completely go away is unclear.

 Other toxicity symptoms of Vitamin-B6 is numbness in hands and/or feet (from high intake of pyridoxine,
not pyridoxal-5-phosphate), depression, suicidal tendencies, severe fatigue, low blood sugar, mood swings,
migraine-headaches, heart palpitations, hyperthyroid, hypothyroid (long-term supplementation),
spinal / nerve degeneration (all forms of Vitamin B6), muscle spasms / cramps, osteoporosis, arthritis,
higher blood pressure (short-term supplementation), lower blood pressure (long-term supplementation),
abnormally high phosphorus-sodium ratio (low pH), abnormally high magnesium-calcium ratio,
severe calcium deficiency, severe manganese deficiency, PMS, decreased estrogen, decreased prolactin,
restlessness, increased dream activity, insomnia.
***The food highest in Vitamin-B6 is navy beans. The RDA of Vitamin-B6 is 2 to 2.5 mg.
 
 

    FOLATE-B9:

 The research reports of the toxicity of Folate is inconsistent but some symptoms are the masking of Vitamin-B12
deficiency, Kidney damage, abdominal bloating / distention, nausea, loss of appetite, increased cholesterol LDL / HDL
ratio, increased zinc and potassium requirements, may mask pernicious anemia from Vitamin B12 deficiency.
***The food highest in Folate is brewer's yeast. The RDA of Folate is 400 mcg.
 
 

    VITAMIN-B12:

 The toxicity of Vitamin-B12 is folic acid-related anemia if low, numbness or tingling in right arm or right side
of face, anxieties, panic-anxiety attacks, heart palpitations, hyperthyroid, optic nerve atrophy
(in someone with Leber's disease), insomnia, some types of leukemia, liver, kidney diseases, may worsen
symptoms of mitral valve prolapse.
***Vitamin B12 is only found in animal products, but has been obtained through insect / feces-contaminated grains,
fruits, or vegetables. The RDA of Vitamin-B12 is 4 to 6 mcg.
 
 

    BIOTIN-B7:

 Biotin in excess can cause reduced / slowed insulin release, increased Vitamin C requirements,
increased Vitamin B6 requirements, skin eruptions, increased blood sugar.
 Vitamin-B12 is found in mostly in meat.
***The RDA of Biotin is 2730 mcg.
 
 

    FAT SOLUBLE VITAMINS

    VITAMIN-A:

 When all the binding proteins for vitamin a are being used free Vitamin A attacks the cells. As for Beta-carotene
it's not converted into Vitamin-A efficiently in the body to cause the toxicity. It's stored in the fat depots so it may
accumulate under the skin turning the skin yellow.

 Other toxicity symptoms of Vitamin-A are itching, peeling, rashes, cracking and bleeding lips, nosebleeds, loss of hair,
nausea, vomiting, loss of appetite, fatigue, insomnia and blurred vision.
***The food highest in Vitamin-A is beef liver (3 oz of liver is over the RDA) The RDA of Vitamin-A is 5000 I.U.
 
 

    VITAMIN-D:

 Too much Vitamin-D increases calcium absorption causing abnormally high concentrations of calcium in the blood.
The excess calcium tends to precipitate in the soft tissue, forming stones. This is likely to happen in the kidneys.
 Other toxicity symptoms of Vitamin-D are excessive thirst, calcification of soft tissues, headache and loss of appetite.
***The foods that are highest in Vitamin-D are found in milk, fish, eggs and liver. The RDA of Vitamin-D is 400 I.U.
 
 

    VITAMIN-E:

 The effects of Vitamin-E toxicity are not as common as with Vitamins-A and D, but GI disturbances are reported
by people who take more than 600 mg. Also altered immunity, altered blood clotting, fatigue, reduced thyroid functions,
increased Vitamin C, Vit A, or calcium requirements, cardiovascular disease / stroke, headaches, raised or lowered
blood pressure, muscle weakness, nausea.
 About 60% of Vitamin-E comes directly from vegetable oils and margarine, sweet potato.
***The RDA of Vitamin-E is 15 to 30 mg.
 
 

    VITAMIN-K:

 This vitamin helps the synthesis of blood clotting. When you have too much Vitamin-K it can give symptoms
like red cell hemolysis, jaundice and brain damage.
***The food highest in Vitamin-K is liver. The RDA of Vitamin-K is 80 mcg.
 
 

    MAJOR MINERALS

    SODIUM / CHORIDE:

 These are electrolytes that maintain fluid balance. The toxicity symptoms of Sodium / choride are
hypertension and vomiting.
Sodium / choride is found in salt.
***There is no RDA of Sodium / choride, but the American heart association recommends puts the cap at 2366 mg.
 
 

    POTASSIUM:

 Like Sodium / choride, Potassium is a electrolyte but Potassium supports cell integrity, and helps the transmission
on nerve impulses.

 Toxicity symptoms are muscular weakness and vomiting, irregular / rapid heart beat, low blood pressure,
kidney disease, cystitis - bladder infections or burning, higher risk of several types of cancer, infrequent menstrual cycles,
muscle spasms or cramps, ovarian cysts (right), joint / back pains, weakened immune system, impotence, anxiety,
insomnia, irritability, reactive hypoglycemia. And if Potassium is given into a vein it can stop the heart.
***The food highest in Potassium is dried peach halves. The amount of Potassium you need is about 2000 to 5000 mg.
 
 

    CALCIUM:

 Excess Calcium is excreted, but it can have about the same symptoms as Vitamin-D, dangers of kidney stones and
cardiovascular disease, muscle / joint pains, dry skin, low stomach acid, low blood pressure, dry skin, low stomach acid,
low blood pressure, depression, fatigue, higher risk for several, cancers, diarrhea, osteoporosis, joint / spinal degeneration,
dehydration, muscle spasms / cramps.
 ***The food highest in Calcium is sardines. The RDA of Calcium is 800 to 1500 mg.
 
 

    PHOSPHORUS:

 This mineral is a part of every cell. It is important in genetic material. Too much Phosphorus can draw Calcium
out of the body and osteoporosis, arthritis, gout, dental problems, skin eruptions, lowered WBC,
higher risk for several cancers, kidney stones.
***Phosphorus is found in all meats. The RDA of Phosphorus is 800 mg.
 
 

    MAGNESIUM:

 This is involved in bone mineralization, normal muscular contractions and nerve impulses.
The toxicity of Magnesium is, Cardiovascular disease, muscle / joint pains, dry skin, low stomach acid,
low blood pressure, depression, fatigue, higher risk for several cancers, diarrhea, osteoporosis,
joint / spinal degeneration, dehydration, muscle spasms / cramps.
***The food highest in Magnesium is spinach. The RDA of Magnesium is 300 to 400 mg.
 
 

    SULFUR:

 Sulfur stabilizes the shape of proteins it is also involved in the body's detoxification process.
The toxicity's of Sulfur can be bad. Crohn's disease, nerve degeneration, ALS / Lou Gehrig's disease,
asthma from sulfites, inflammatory vascular / joint degeneration.
***The foods Sulfur is found in egg yolk, onions, garlic. The suggested amount is 800mg - 1,000mg.
 
 

    TRACE MINERALS

    IRON:

 Iron toxicity does occur but it is rare. If you ingest too much Iron with too much alcohol it damages the liver
and the intestine.

 If a child eats 6 to 12 Iron tablets the child would die. Toxicity symptoms of iron are Migraine-headaches, PMS,
frequent menstrual cycles, muscle tremors, dizziness, depression, mental illness, liver disease,
higher risk for several cancers, fibroid tumors, endometriosis, insomnia, osteoporosis, edema,
hypothyroid, nausea, colitis.
***The food highest in Iron is oysters. The RDA of Iron is 10 to 18 mg.
 
 

    ZINC:

 Zinc 2 to 3 times the RDA can lower the copper count in the body. This leads to degeneration of the
heart muscle. The toxicity symptoms of Zinc are Irregular / rapid heart beat, low blood pressure,
kidney disease, cystitis - bladder infections or burning, higher risk of several types of cancer,
infrequent menstrual cycles, muscle spasms or cramps, ovarian cysts (right), joint / back pains,
weakened immune system, impotence, anxiety, insomnia, irritability, reactive hypoglycemia.
***The food highest in Zinc is oysters. The RDA of Zinc is 15 mg.
 
 

    IODINE:

 Iodide is converted into iodine in the GI tract. Iodine is a component of a thyroid hormone thyroxin,
it helps regulate development. Too much Iodine can enlarge the thyroid gland. It can be so severe
that it blocks the airways making swallowing hard. Iodide can also cause Palpitations / irregular heartbeat,
tachycardia, throat tightness, insomnia, skin rash, sweating, goiter, exophthalmos ("bug-eyes"), weight loss,
intolerance to heat, hyperthyroid, hypothyroid, During pregnancy: potential hypothyroidism,
thyroid enlargement, or cretinism in infant.
***Iodine is found in iodized salts, and seafood. The RDA of Iodine is 150 mcg.
 
 

    COPPER:

 Intakes of 10 to 15 milligrams of Copper causes vomiting and diarrhea, higher intakes can be fatal.
It also can cause ,wilson's disease, anemia, nausea, vomiting, abdominal pain, moodiness, depression,
ADD, ADHD, confusion, violent behavior, arthritis, joint / spinal degeneration, higher risk for some cancers,
increased susceptibility for infections, hemangioma, vascular degeneration (varicose veins, aneurysms, bruising,
hemorrhoids), heart disease and stroke.
***Copper is found in meats, drinking water coffee, tea and in grains. The RDA of Copper is 3 mg.
 
 

    MANGANESE:

 The toxicity of Manganese can be severe. Miners who inhale large quantities on Manganese dust at work over a
very long time have symptoms of a brain disease, abnormalities of appearance and behavior, migraine-headaches,
PMS, frequent menstrual cycles, muscle tremors, dizziness, depression, mental illness, liver disease,
higher risk for several cancers, fibroid tumors, endometriosis, insomnia, osteoporosis, edema, hypothyroid,
nausea, colitis.
***Manganese is widely distributed in foods, Nuts, seeds, whole-grain products, wheat.
The RDA of Manganese is 4 to 10 mg.
 
 

    FLUORIDE:

 In excess Fluoride is toxic. Intakes of 20 to 30 milligrams can make you have nausea, diarrhea, chest pain
and vomiting, increased bone fractures, fluorosis (discoloration / mottling, pitting of teeth), osteosclerosis,
tinnitus, hearing loss, stomach ulcers, skin rash, tremors, delayed brain development, bone / arthritic pains,
greater risk of some cancers, convulsions, death.
 If you inhaled Fluoride in power form you could die.
***Fluoride is mostly in water and seafood. A safe amount of Fluoride is 2.0 to 3.5 mg.
 
 

    CHROMIUM PICOLINATE:

 Being associated with insulin it is required for the release of energy from glucose. Toxicity of Chromium
can be bad. Weight gain, behavioral disorders / psychotic symptoms, headaches, confusion, depression,
irritability, insomnia, tachycardia, arrhythmia / atrial fibrillation (irregular heart beat).
***The food highest in Chromium is sardines. A safe amount of Chromium is 50 to 200 mcg.
 
 

    COBALT:

 At high levels cobalt can cause angina, panic-anxiety attacks, shortness of breath, asthma, cardiomyopathy,
congestive heart failure, polycythemia, thyroid problems, neurological problems, dermatitis, skin rash,
overproduction of red blood cells.
***Cobalt is found mostly in Buckwheat, shellfish & sea vegetables. The RDA of Cobalt is 300 mcg to 700 mcg.
 
 

    SELENIUM:

 High intakes of Selenium are toxic, causing loss of hair and nails, lesions of the skin.
It also damages the nervous system & osteoporosis, cystadenoma, ALS / Lou Gehrig's disease,
shingles, abnormal nails, tooth decay, garlic breath, death.
***Selenium is found in meats, fats and vegetable oils. The RDA of Selenium is 70 mcg.
 
 

    ENDING WORDS

 There are some cases when your body needs vitamins in excess, like in cancer. sense nomal cells and cancer
cells are competing for nutrients it only makes sense for Doctors to increase the vitamin in someone who
has such a problem, to help the body surive it's hardship. Remember it's all in moderation!

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    CANCER AND DIET
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 To begin you should know that if cancer goes untreated the cancer cells will eventually build up damaging normal
cells by competing with them, like a weed does to other plant's. The cancer cells may invade vital organs interfering
with their functions.

 If detected in the early stages cancer can be stopped. There are many ways to fight cancer, surgically, chemotherapy
and drugs. The drugs act on the DNA causing it to split into normal cells as well as damaged cells, but the normal
cells seem able to repair the damage better than the cancer cells.

 The causes of cancers are complex, but what may be involved are different factors like, exposure to various
chemicals, radiation, virus infections or even food preservatives. Even our body's normal actions may cause us cancer.
All chemical reactions in the body produce some kind of debris. In time the body uses the debris to form other
chemicals in the body, but in that time damage could be done. Since cancer starts in the DNA you can guess
there's a chance of one cell out of the whole body dividing over and over and causing a cancer.

 There are lots of agents that can be related with cancer, even from medical exposure. An example is a substance
called Di-eth-yl-stil-bes-trol or Des. Des was prescribed in the 1940 - 1960's to women who experienced bleeding or
diabetes during pregnancy. Then in 1971, Scientists found a link between Des and a cancer of the female reproductive
organs. The cancer didn't effect the women who took the drug, instead it affected there daughters.
  Des is no longer prescribed.

 There has been a increasing interest in the role of diet in both cancer causation and prevention. Certain cancers are
linked to certain food additives. For instance Sodium Nitrate. Sodium Nitrate is converted, when ingested into a
suspected carcinogenic substance called Nitrosamines.

 Other food additives have been associated with cancer, artificial sweeteners for instance.
The first artificial sweeteners to come with such scrutiny from the 1950's was the Cyclamates. It got popular in
diet soft drinks in the 1960's. Cyclamates were linked to bladder tumors, because it produced tumors in laboratory rats.
It was soon taken off the market in 1969.

 Another artificial sweetener to come under attack is Saccharin. Back in 1977 the Canadian studies involving humans
and animals provided evidence that Saccharin intake increased the risk of bladder cancer. The Canadian Government
banned the use of Saccharin. And when the U.S. food and drug administration announced it's intent to do the same,
there was a big protest. Today most products containing Saccharin are labeled with a warning like
those found on cigarette cartons.

 Any of these factors may cause cancer. If the immune system is weak then it doesn't do as much in fighting such factors.
Diet can help the immune system, foods have vitamins and some vitamins have antioxidant affects,
which can help prevent cancer. Since no food can cure you of cancer you could prevent it by eating the right foods.

 Now to talk about some foods and vitamins (Antioxidants) that work on to preventing cancer. foods and vitamins as in:

    BETA CAROTENE---- Vegetables
    DI-AL-LYL-SULFIDE---- Garlic
    VITAMIN C---- Fruits
    FIBER---- Beans, fiber
    POLY-PHEN-O-LIS---- Green tea
 
 

    BETA CAROTENE:

 It's A important antioxidant it gives the orange hue to foods like pumpkins, carrots. It is also found in
dark green vegetables such as broccoli. The orange hue is hidden by the darker green in them.

 As Beta carotene is converted into Vitamin A in the body, it grabs and neutralizes the debris in the body.
Some Scientists believe that Beta carotene offers protection against Melanoma, lung and breast cancer.
 

    GARLIC:

 Garlic seems to inhibit the formation of cancers of the GI tract. Studies in both China and Italy have shown that
garlic lowers the risk of stomach cancer. One reason which came up from a study in the
shandong province of China, is that garlic reduces the nitrites
 (Sodium / potassium nitrite) in stomach acid. Nitrites are converted into cancer causing nitrosamines.
Also in Garlic is a sulfur compound Di-al-lyl sulfide. This is one of the most known chemo preventive agents.
 

    VITAMIN C:

 Vitamin C works in many ways as a antioxidant. It might also protect the body by halting the production of
cancer causing Nitrosamines produced by the body from nitrites in cured meats.
 Citrus fruits contain Phen-o-lics, as an antioxidant it stimulates production of Glut-at-h-iome which helps
the body detoxification system.
 

    FIBER:

 This is one of your best fighters of colon cancers. Fiber in bran helps in many ways. It reduces the concentrations
of the body's own cancer promoters like Bile acid. It also speeds up the passage of food through the body so that contact
of cancer causing agents is limited.
 

    GREEN TEA:

 This can also reduce the risk of some cancers. Green tea contains Poly-phen-o-lis Catechins chemical compounds
which act's similarly to vitamin C and E. The tea leaves contain evergreens and are processed to make
green and black tea's. Some researches have noted the antioxidant affects through the prevention of tumors
and skin cancers in animals. And researching how it lowers risks for cardiovascular disease.
 

 The American Cancer Society and the National Cancer Institute has made the following seven recommendations
for cancer and diet.

    1.  Avoid obesity, overweight people are at a greater risk of cancer.

    2.  Eat less fat. People who eat less fat have lower rates of cancer of the breast, colon and prostate.

    3.  Eat more high fiber foods. It ia a better substitute for fatty foods.

    4.  Include adequate supplies of vitamin / antioxidants.

    5.  Eat your vegetables such as cabbage, broccoli, brussels sprouts and cauliflower.
They are protective against some chemically induced cancers.

    6.  Consume alcoholic beverages in moderation. Heavy alcohol consumption is linked to
cancers of the oral cavity, larynx, esophagus and liver.

    7.  Minimize intake of salt-cured, smoked and nitrite-cured meats.
There is evidence that foods prepared that way eaten in excess, contribute to cancers of the stomach and esophagus.

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    ABOUT CAFFEINE
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 As you may know too much caffeine may give you what is known by as a caffeinism. People who consume
500 to 800 mg. of caffeine can have symptoms like insomnia, muscle twitching, headache, depression, nausea and
ringing in the ears. Also if you stop drinking coffee suddenly you may have caffeine withdraw,
with symptoms like some one putting a knife in you eye feeling. Tea contains caffeine and also tannic acid,
and too much of it can cause constipation.

 If you consume 5 to 10 grams of caffeine you can have grand mal seizures and respiratory failure resulting in death.

 Research at Johns Hopkins medical Institution has concluded that men who drank five or more cups of coffee were
2 to 3 times more likely to have heart attacks or to die suddenly of heart disease. And in another study, an intake
of  2 1/2 to 3 cups of coffee was related to increased levels of blood cholesterol among sedentary, middle aged men.

 There are also great concerns about the relationship between caffeine and fibrocystic breast disease, cancers of the
bladder and pancreas. Some reports say that cancer affecting the lowermost portion of the digestive system occurs two
and one half times more often in people who drink more than two cups of coffee a day, than those who consume less
than two cups or none at all.

 Caffeine has also been found to cause chromosome breaks in white blood cells, which led to a suspicion that
it might cause birth defects.
 

        As a guideline this is an average of caffeine in various foods and drinks.

        COFFEE (5 oz. cup)
        DRIP:  115 mg.
        PERCOLATED:  80 mg.
        INSTANT:  65 mg.
        DECAFFEINATED:  3 mg.
 

        TEA (5 oz. cup)
        US. BRANDS:  40 mg.
        IMPORT BRANDS:  60 mg.
        INSTANT:  30 mg.

        COCOA: (5 oz. cup)  4 mg.

        CHOCOLATE BARS (1 oz.)
        SOLID CHOCOLATE:  20 mg.
        MILK CHOCOLATE:  6 mg.

        SOFT DRINKS (6 oz.)
        MOUNTAIN DEW:  18-30 mg.
        DR. PEPPER:  15-23 mg.
        COLA:  15-23 mg.
        7-UP:  0 mg.
        TONIC WATER:  0 mg.
        CHERRY COLA:  18-23 mg.

        MEDICATION
        VIVARIN:  200 mg.
        NO DOZ:  100 mg.
        EXCEDRIN:  65 mg.
        ANACIN:  32 mg.
        MIDOL:  32 mg.

        *Caffeine in excess is not good, always note how much you drink.

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