Health Benefits of

Wild Salmon, Berries and

Natural Vitamin E

Steven G. Pratt, MD, FACS

Kyäni Convention
Ogden, Utah
July 2007
 HealthStyling Includes:
• SuperFoods
• Healthy Fats
• SuperNutrients
• No Cigarettes
• Alcohol – ??
• Sleep
• Stress Reduction
• Portion Control = Weight Control
• Spirituality
• Exercise = Burning Calories
• Load up on Fiber
• High Potassium—Low Sodium
 Superfoods
• Spinach • Blueberries
• Salmon • Citrus
• Turkey Breast • Pumpkin
• Broccoli • Yogurt
• Walnuts • Oats
• Tomato • Legumes
• Soy • Green Tea

* Superfoods Rx: Fourteen Foods That Will Change Your Life

 Superfoods
• Apples • Garlic
• Avocado • Honey
• Dark chocolate • Kiwi
• Dried fruits • Onions
• Extra Virgin Olive Oil • Pomegranates
• Spices

* Superfoods HealthStyle: Proven Strategies for Lifelong Health, 2006

 Supernutrients
• Vitamin C • Lutein
• Vitamin D • Zeaxanthin
• Folic Acid • Lycopene
• Selenium • Beta Carotene
• Glutathione • Alpha Carotene
• Resveratrol • Beta Cryptozanthin
• Polyphenols • Fiber
• n-3’s
 Wild Salmon
• Lowers the risk of heart disease and cancer
• The more omega-3 fish oils you eat; the lower your
blood pressure and heart rate
• In one study eating the oil in fish cut cancer incidence
by over 60%
• 4x weekly ↓ risk for and progression of AMD
• Men with the highest n-3’s 66% less
likely to develop colorectal cancer
 Wild Salmon
• Studies suggest that fish consumption is associated
with a lower risk for depression, violent behavior,
Alzheimer’s disease, Attention Deficit Disorder, Atrial
fibrillation, cognitive decline (dose response),
Alzheimers
• Improved bone mineral density
• Anti-inflammatory
• SPF nutrients
• TRY TO EAT Wild salmon, halibut,
sardines, etc. 2 to 4 times per week
 Wild Salmon
• Best dietary source of Vitamin D
Sockeye Salmon 3.5 oz 670 I.U.
Albacore Tuna 3.5 oz 540 I.U.
Silver Salmon 3.5 oz 425 I.U.
King Salmon 3.5 oz 222 I.U.

• Adequate Vitamin D produced from sun exposure

= 10-15 minutes 3-4x weekly (decreasing
efficiency with increasing age)
 Wild Salmon Sidekicks
• Alaskan Halibut
• Canned Albacore Tuna
• Sardines
• Herring
• Trout
• Sea Bass
• Oysters
• Clams

* For healthy heart, brain, eyes—You must eat fish!!!

 Vitamin D per 3.53 oz
Alaskan Sockeye Salmon 687 IU
Alaskan Albacore Tuna 544 IU
Alaskan Silver Salmon 439 IU
Alaskan King Salmon 236 IU
Alaskan Sardines 222 IU
Alaskan Halibut 162 IU
 Vitamin D
• NAS
- 15-50 yrs = 200 IU
- 51-70 yrs = 400 IU
- 71 and above = 600 IU
• Health Style Recommended /d
- 800-2000 IU????
Food Sources of Vitamin D
Food Serving Vitamin D
IU
Cod liver oil 1 TBS 1360
Salmon, canned, pink 3 oz 360
Sardines, canned 3 oz 250
Mackerel, canned 3 oz 214
Tuna, canned 3 oz 200
Milk, fortified 1 cup 100
Orange juice, fortified 1 cup 100
Margarine, fortified 2 tsp 50
Cereal, fortified 1 cup 40
Liver, beef, cooked 3.5 oz 30
Egg 1 whole 20
 Vitamin D
• Deficiency is widespread in all age groups
• Deficiency associated with ↑ risk for cancer
(breast, prostate, colon, NHL, pancreas), ↓
survival from melanoma, Rheumatoid arthritis,
type I DM, macular degeneration, frailty (falls),
MS, fibromyalgia, gingivitis, muscle aches and
pains, osteoporosis, HTN
• Anti-inflammatory effect
• ↓ Angiogeneis
• Immune system booster
• Regulate cell growth
 Vitamin D
↑ Vitamin A can ↓ vitamin D absorption
• Sunscreen ↓’s vitamin D skin production
↓ skin production of vitamin D as go “North”
↓ skin production with age and ↑ skin melanin
• 15 minutes sun exposure 3-4x weekly adequate
(in SD)
– Pale white skin can produce 20,000 IU vitamin D
in 20 minutes (full sunlight)
– Tan white skin ≅10,000 IU in 20 minutes
– Dark brown skin ≅ 5,000 IU in 20 minutes
 Vitamin D
• Vitamin D3 vs. vitamin D2
– Summer sunlight can produce D3 from 0700 1700
with a peak synthesis of pre-vitamin D at 1230
• Conversion of 25 hydroxyvitamin D to active
hormone; kidney > immune cells, colon cells,
placenta, breast, prostate, and pancreas
 “An estimated 30 people may die of
cancers related to vitamin D deficiency
for every person who dies from skin
cancers caused by excessive sun
exposure.”
--Edward Giovannucci
“ I would challenge anyone to find an
area or nutrient or any factor that has
such consistent anti-cancer benefits
as vitamin D”
--Edward Giovannucci
 Vitamin D & the Metabolic
Syndrome
• Metabolic syndrome
– Abdominal obesity
– Atherogenic dyslipidemia
↑ BP
– Insulin resistance
– Proinflammatory state
– Prothomotic state
– 23.1% of adults in NHANE III
– >2 million adolescents in U.S.
– Low serum 25 hydroxyvitamin D is associated with
an ↑ risk of metabolic syndrome
 Obesity & Vitamin D Status

• Vitamin D plays a role in glucose metabolism

and insulin sensitivity
• The hormonal form of vitamin D can inhibit
the production of proinflammatory cytokines
 Omega-3 Fatty Acids
• Food and Nutrition Board
– 1.6 g/d ALA for men
– 1.1 g/d ALA for women
– 160 mg/d EPA/DHA for men
– 110 mg/d EPA/DHA for women
• My goal
– 1 g/d EPA/DHA for men (minimum)
– 0.7 g/d EPA/DHA for women (minimum)
– 1-2 TBSP/d ground flaxseed meal
– n-3/n-6 ratio between 1/1 → 1/3
 Omega-3 Fatty Acids

• EPA/DHA
– 3 oz cooked Chinook (king) salmon = 1.5 g
– 3 oz sockeye salmon = 1 g
– 3 oz farmed Rainbow trout = 1 g
– 1 can sardines = .9 g
– 3 oz canned white tuna in water = .7 g
 Omega-3 Fatty Acids
• ALA
– 1 tablespoon canola oil = 1.3 g
– 1 tablespoon soybean oil = .7 g
– 1 tablespoon walnut oil = 1.4 g
– 1 tablespoon flaxseed oil = 7.3 g
– 1 cup cooked spinach = .2 g
– 1 cup cooked collard greens = .2 g
– ½ cup dry roasted soy nuts = 1.2 g
– 1 tablespoon flaxseed = 2.2 g
– ½ cup wheat germ = .5 g
– 1 oz (14 halves) English walnuts = 2.6 g
– 1 omega-3 “vegetarian” hen egg = amounts vary
 Omega-3 Fatty Acids
• EPA/DHA vs. ALA
↓ Risk for “everything”
• The easiest way to ↓ risk for sudden cardiac
death = 1 gram fish oil/d
• Healthy heart, brain, eyes
• Roll in ↓ Atrial Fibrillation (25% of adults)
• A major anti-inflammatory
↓ Triglycerides
↓ BP
↓ Heart rate
 Omega-3 Fatty Acids
• A major human deficiency state exists
• DHA concentrated in the brain and retina
• EPA/DHA supplements “work”
• Fish protein + EPA/DHA “best”
• Safety
• Immune system function
– No adverse parameters with 3 or less grams/d
• Risk for hemorrhagic stroke with 10-12 g/d
– Inuits consume 10-12 g/d
• 9 g/d effective treatment for depression
 Natural Vitamin E
• 8 compounds exhibiting vitamin E activity
– 4 tocopherols
– 4 tocotrienols
• Alpha tocopherol has become synonymous with
vitamin E and has been the main focus of research
but…
– It takes all 8 “E”’s to maximize vitamin E’s potential
• Essential to have all 8 forms in a supplement
– The synergy of 8
• Absorbed from the small intestine
 Natural Vitamin E
• Healthy fat essential for bioavailability
↓ Risk for CVD, cancer, AZ, degenerative eye
disease
• Immune system booster
• Safety issues??
• Bioavailability issues in 10-15% of the population
• N-3’s and vitamin E
• Gamma tocopherol and inflammation
 Vitamin E
• Daily goal from foods 16 mg
- 2 tablespoons wheat germ oil = 41 mg
- 2 tablespoons soybean oil = 2.6 mg
- 2 tablespoons canola oil = 13.6 mg
- 2 tablespoons peanut oil = 9.2 mg
- 2 tablespoons flaxseed oil = 4.8 mg
- 2 tablespoons olive oil = 4 mg
- 1 oz raw (23-24 whole kernels) almonds = 7.7 mg
- ¼ cup hulled dry-roasted sunflower seeds = 6.8 mg
- 2 tablespoons raw (untoasted) wheat germ = 5 mg
- 1 medium orange bell pepper = 4.3 mg
- 1 oz hazelnuts (20-21 kernels) = 4.3 mg
- 2 tablespoons peanut butter = 3.2 mg
- 1 cup blueberries = 2.8 mg
 Gamma Tocopherol
• Best sources
– Perilla seed
– Pistachios
– Pecans
– Walnuts
– Pumpkin seeds
– Pine nuts
– Cashews
– Peanuts
 Tocotrienols
• Alpha, beta, gamma, delta
α-tocotrienol is a better radical scavenger than
α-tocopherol
– 4 to 33x more efficient scavengers of peroxyl radicals
in a model (lab) system
• Heat ↓ levels of tocotrienols, tocopherols
– Tocotrienols less stable under thermal oxidation
 Tocotrienols
• Anti-cancer properties
– Move readily within cell membranes
– Recycles faster than α-tocopherol
– Anti-oxidant
– Free radical scavenger
↓ DNA damage
↓ Tumor formation
↓ Cell damage from carcinogens
↑ Programmed cell death
↓ Cancer cell proliferation
– ? Role in breast cancer prevention
– May enhance the effect of tamoxifen
– In all cultures effective against both estrogen receptor + and
estrogen receptor negative breast cancer
 Tocotrienols
• Cardiovascular health
– Up to 75% of hypercholesterolemic individuals respond to
tocotrienols
• Most effective when combined with “Healthstyling”
↓ TC, LDL-C
↓ Apo-B
↓ Thromboxanes affect on blood clotting
– A statin-like effect
• Role for CoQ10
– Inhibitor of cholesterol synthesis
– In humans may ↓ TC, LDL-C, apolipoprotein B, and
triglycerides
– May ↑ HDL-C, apolipoprotein A1
– Cholesterol lowering ability of tocotrienols
• Beta < alpha < gamma < delta
α -tocotrienol (mg/100g)
Barley oil 55.8
Corn oil 5.4
Grapeseed oil 9.2
Palm oil 22.4
Rice bran oil 29.8
Wheat bran oil 21.4
Wheat germ oil 8.5
 α -tocotrienol (mg/100g)
Whole Grains
Amaranth Tr
Barley 2.0
Buckwheat Tr
Corn 0.4
Millet Tr
Oats 2.0
Oat bran 2.2
Rice 0.9
Rye 1.5
Wheat 0.3
Wheat bran 1.3
Wheat germ 0.3
 α -tocotrienol (mg/100g)
Tuna 0.1

Fruits
Dried apricots 0.1
Blueberry Tr
Bing cherry 0.1
Cranberry 0.1
Grape 0.1
Black olive 15.4
Pears 0.3
Plums 0.1
 α -tocotrienol (mg/100g)

Vegetables
Sweet potato 0.1

Nuts
Almond 0.2
Macadamia 1.84
Pistachio 0.5
 Blueberries
• Otherwise known as “brainberries”
• Most exciting report: animal studies show actual reversal of brain
deterioration
• Lower the risk of cardiovascular disease and cancer
• The best chance to move, think like a kid as you “mature”
↓ Exercise associated oxidative
stress
• Anti-inflammatory
• Our vascular system loves berries
• May protect CNS against space travel
radiation exposure
• May mimic caloric restriction
• SPF Nutrients
• TRY TO EAT 1 to 2 cups daily
 Blueberries Contain
• A synergy of multiple • Vitamin E
nutrients & phytonutrients • Potassium
• Polyphenols • Manganese
(anthocyanins, ellagic acid, • Magnesium
quercetin, catechins) • Iron
• Salicylic acid • Riboflavin
• Carotenoids • Niacin
• Fiber • Phytoestrogens
• Folate • Low calories
• Vitamin C • Resveratrol
 Blueberry Sidekicks

• Purple grapes • Cranberries

• Boysenberries • Raspberries
• Strawberries • Currents
• Blackberries • Cherries
• Pomegranates • Chokeberries
• Wolfberries
 Polyphenols
• Daily goal from foods is not yet known
Whole Foods
– Berries
– Dates and figs
– Prunes
– Kale, spinach
– Parsley, dried parsley
– Apples with skin
– Citrus
– Grapes
– Cherries
 Polyphenols
• A great 21st century phytonutrient
• Multiple functions
– Anti-oxidant – Anti-platelet
– Anti-mutagenic – Synergy
– Anti-inflammatory – Phytoestrogen
– Cell signaling – Vasodilators
– Metal chelation – Nutrigenomics
• Intake/d
• Bioavailability
• Safety
• Cancer, CVD, neuro-degenerative disorders
 Polyphenols
Jams
• Trader Joe’s Organic Blueberry Fruit Spread
• Knott’s Pure Boysenberry Preserves
• Trader Joe’s Organic Blackberry Fruit Spread
Beverages
• Green, black, oolong tea
• Soymilk
• 100 percent fruit juices (berry, pomegranate, Concord
grape, cherry, apple, citrus, prune)
• Top 3 100 percent fruit juices:
- Odwalla C Monster
- Trader Joe’s 100 percent Unfiltered Concord Grape Juice
- R.W. Knudsen 100 percent Pomegranate Juice
 Polyphenols
Juices Mg of polyphenols
per 8 oz serving

Odwalla C Monster 845

Trader Joe’s 100% Unfiltered Concord 670
Grape Juice
R.W.Knudsen 100% Pomegranate Juice 639
R.W.Knudsen 100% Cranberry Juice 587
R.W.Knudsen Just Blueberry 425
L&A Black Cherry Juice 345
27% cranberry juice cocktail 137
100% apple juice 61
* Superfoods Rx: Fourteen Foods That Will Change Your Life
 Polyphenols
Jams Mg of polyphenols
per 20 g—a trace
over 1 Tablespoon
Trader Joe’s Organic Blueberry Fruit Spread 400
Knott’s Pure Boysenberry Preserves 300
Trader Joe’s Organic Blackberry Fruit Spread 280
Trader Joe’s Organic Strawberry Fruit Spread 120
Trader Joe’s Organic Morello Cherry Fruit 120
Spread
Sorrell Ridge Wild Blueberry Spreadable Fruit 100
Knott’s Bing Cherry Pure Preserves 100
Welch’s Concord Grape Jam 60
 Polyphenol Content of
40g’s Dark Chocolate
• Newman’s Own 955mg
Sweet Dark Dark Chocolate
• Dove Silky Dark Chocolate 811mg
• Endangered Species 811mg
Chocolate Company Wolf Bar
• Cadbury Royal Dark Indulgent 765mg
Dark Chocolate
• Hershey’s Special Dark 739mg
Mildly Sweet Chocolate

* Superfoods Health Style: Proven Strageties for Lifelong Health

 Pomegranates
• ¼ cup ↓ LDL-C oxidation
↓ Blood pressure
• 100% juice best
↓ Growth rate of prostate cancer
• May play a role in preventing skin, lung, colon and breast
cancer
↑ Dermal collagen
↑ Carotid artery blood flow / ↓ carotid artery
atherosclerotic plaques
↑ Serum antioxidant status
• Sidekick: plums
• 4-8 oz of 100% juice multiple times weekly & unlimited
seeds