Evening primrose oil

Oil from the seeds of the evening primrose plant contain a special fatty acid called gamma linolenic acid (GLA). With no dietary sources of this fatty acid, the body makes it from another fatty acid called linoleic acid, which is found in vegetable oils. GLA is used to make certain hormone regulatory substances (prostaglandins), which affect the immune system, circulation and menstrual cycles. Stress, alcohol, ageing, viruses and a lack of nutrients may block the body's manufacture of GLA. Evening primrose oil is a rich source of GLA and a safe and effective treatment for a wide range of disorders, including menstrual problems, rheumatoid arthritis, breast pain and skin conditions, and available on prescription for topical eczema. Its efficacy depends on the presence of certain other nutrients, so it's a good idea to take it with a multivitamin or supplement that also provides vitamin E. Menstrual problems require large doses; 1,500-2,000mg of evening primrose oil should be taken daily in the two weeks leading up to menstruation.

Fatty acids (see also Evening primrose oil and Fish oils).

Two groups of unsaturated fats that are vital to our health and wellbeing. Omega 3 fatty acids are 'sea' based nutrients, found in fatty fish, fish liver oils and in limited amounts in some vegetable oils. Their components produce prostaglandins, which reduce the stickiness of the blood, making it less liable to clot and cause thrombosis. Omega 3 fatty acids also lower blood pressure and promote a healthy cardiovascular system. By eating oily fish once or twice a week or taking a regular fish oil supplement, we can increase our intake of these important nutrients.

Omega 6 fatty acids are 'land' based nutrients found in vegetable oils. One key member of the Omega 6 group is gamma linoleic acid (GLA), which the body generates from another fatty acid (linoleic acid) found in the diet. GLA is used to make the prostaglandins regulating hormone production and has a mild anti-inflammatory effect on conditions like irritable bowel syndrome (IBS), psoriasis and arthritis. Some people have trouble converting linoleic acid into GLA, which may cause hormone-related problems. Evening primrose oil and starflower oil supplements are a direct source of GLA.

Good food sources: Omega 3 fatty acids - oily fish like herring, tuna and mackerel. Omega 6 fatty acids - oils from cereals, pulses and vegetables.

Fish oils (see Fatty acids)

We should ideally eat two weekly portions of oily fish (salmon, mackerel, trout, herring, sardines, pilchards) or if this is not possible, take a fish oil supplement. These fall into two groups: fish liver oils from white fish like cod and halibut; and fish oil concentrate from oily fish (as listed above). Cod and halibut liver oil capsules are a rich source of vitamins A and D but contain only small amounts of Omega 3 fatty acids. They boost the immune system and help keep our bones, skin and mucous passages healthy.

Fish oil concentrate capsules contain negligible amounts of vitamins A and D but about 300mg of EPA and DHA per 1,000mg capsule. They help maintain a healthy heart and also ease painful rheumatic joints. If an all-round supplement is required, liquid cod liver oil contains high levels of vitamins and Omega 3 fatty acids.

Folic acid/vitamin B9 (see Vitamin B complex).

Folic acid is one of the B complex vitamins, essential for growth, cell division and the formation of haemoglobin in the red blood cells. It is vital for healthy foetal development and a minimum intake of 400mcg is recommended to all women prior to and during pregnancy. With the exception of pregnancy, folic acid is usually taken as part of a multivitamin or B complex supplement.

Good food sources: leafy green vegetables, wholemeal and soft grain white bread, nuts and liver.

Garlic.

Over the years the humble garlic bulb has proved an effective and natural protector against colds, catarrh and minor infections. Studies have shown that when garlic is part of a healthy low-fat diet, it thins the blood and reduces cholesterol and blood pressure levels. The herb relieves fungal conditions like thrush and candida albicans - and is hated by cat and dog fleas! Garlic has many health-giving ingredients include allicin - a sulphur compound that forms when the cloves are crushed. Allicin is what gives garlic its pungent smell (disappears in cooking). Supplements should be swallowed with cold water at meal times - hot drinks are likely to cause 'garlic breath'.
Ginger (see Zinaxin)

Ginger is better known for its zesty flavour than for its many health-enhancing properties. The therapeutic and warming effects of the ginger plant root provide an effective remedy for digestive upsets, travel sickness and nausea. The spice also peps up the circulation and reduces the pain of inflammatory conditions like arthritis. Ginger also has important anti-cancer properties and prevents certain carcinogens from causing mutations within the body's cells.

Ginseng (American and Korean).

A herbal tonic prepared from the root of the ginseng plant and available in various forms - root, powder, capsules, tablets or herbal tea. Ginseng contains a wide range of compounds that stimulate the nervous system and boost energy levels and alertness. These contain vitamins, minerals, hormones and amino acids. Ginseng is also useful in diabetes, as it helps maintain blood sugar levels and regulates blood pressure.

Ginkgo biloba.

Prepared from the leaf extracts of the ginkgo biloba tree - one of the world's oldest species. It has many health-giving and antioxidant properties and is particularly effective in the treatment of circulatory disorders, as it gently dilates the blood vessels improving the supply of oxygenated blood to the brain, legs, hands and feet. It also improves mood, concentration and memory in some people and helps to keep the hands and feet warm.