Vitamin C. Mmmm . . . maybe you think of a tall glass of Florida orange juice. Or maybe you grab it at the beginning of the cold season. But would you associate it with cardiovascular disease (CVD) or cancer? Maybe you should. According to an article published in October 2007, in the Journal of Nutrition, there is accumulating scientific evidence that very large (therapeutic) doses of vitamin C may be effective in treating both CVD and cancer. In addition, some scientists have hypothesized that the onset of these common degenerative diseases may actually be due to a vitamin C deficiency in the general population. Dr. Steven Hickey and Dr. Hilary Roberts with the Vitamin C Foundation and authors of the book ‘Ascorbate: the Science of Vitamin C‘, have gone so far as to suggest that heart disease is actually a chronic form of the vitamin C deficiency disease called scurvy.

Vitamin C, found in a variety of fruits and vegetables, is essential not only for our good health, but our very survival. Without vitamin C, human beings will certainly die of scurvy, a disease characterized by bleeding gums, skin discolorations from small ruptured blood vessels, easy bruising, joint pain, loose and decaying teeth, and hyperkeratosis of hair follicles. But along the continuum of health, there is a difference between survival and optimal human health. The real question is how much vitamin C is required for optimal health?

Vitamin C has many essential roles in the body. It is required for the synthesis of collagen, which is a main structural protein in our bodies, giving support to our tissues, including strengthening our blood vessels, ligaments, tendons, bone, and teeth. It is also required for synthesis of hormones, neurotransmitters, and other important substances needed for metabolism. In addition to these functions, vitamin C is a powerful antioxidant. It neutralizes free radicals before they have a chance to damage our cells. Vitamin C is arguably one of the most important antioxidants in our human physiology for its versatility and wide ranging presence.

How Much?

The government’s Recommended Daily Allowance (RDA) is defined as the daily amount of a nutrient considered sufficient to meet the requirements of most healthy individuals. For Vitamin C, it is 75 mg/day for adult women and 90 mg/day for adult men (smokers are recommended to have an additional 35 mg/day). The current RDA is adequate to prevent death or serious health issues from acute deficiency of vitamin C (e.g., scurvy). The RDA is also adequate for required collagen and hormone synthesis (the RDA is mainly based on this). But to work effectively as an antioxidant, scientists are learning that vitamin C levels need to be significantly higher in our bodies. And the debate now is over how much is needed.

If we ate the recommended 5 servings of fruits and vegetables per day, we’d easily consume double the RDA for vitamin C and likely a lot more. According to Linus Pauling, a two time Nobel Prize winning chemist who is noted for his vitamin C research, our early human ancestors probably consumed 2,300 mg/day to 9,500 mg/day of vitamin C from their plant-based diet. This is 25 to 100 times more than today’s RDA for an adult man!

History

Scientists have determined that about 40,000 years ago humans lost their own ability, through a genetic mutation, to manufacture vitamin C. Our DNA no longer allowed our cells to make an enzyme which is required to produce vitamin C internally. Evolutionary biologists would argue that the mutation conferred a survival advantage. After all, humans could conserve energy by not manufacturing something that was already abundantly available in their diet.

Along the way, our dependence on fruits and vegetables became obvious. In the 1700’s, sailing ships started stocking limes or vegetables to prevent their crew members from dying of scurvy during long voyages. In 1928, Hungarian biochemist, Albert Szent-Györgyi, finally isolated the mysterious substance known as vitamin C. Since then, scientists have been working to understand exactly how vitamin C functions in our bodies.

Beyond Mere Survival

Today, scientific evidence is highlighting a discrepancy between the amount of vitamin C needed to avoid acute deficiency disease and the amount needed for effective antioxidant protection to ward off major degenerative diseases. This hypothesis is based on vitamin C’s function as a powerful, versatile and pervasive antioxidant in our bodies.

Free radicals are molecules with an unpaired electron that make them highly reactive. They “steal” an electron to make up a more stable pair, hence damaging the molecules around them that have had to relinquish an electron. Free radicals have shown to be a significant contributing factor in the development of cardiovascular disease (CVD) and cancer. They can trigger premature cell death and inflammation in our vascular system. They can reduce the availability of nitric oxide which helps maintain healthy artery dilation and blood flow. Free radicals can also oxidize LDL cholesterol. As we’re learning, it’s not so much the LDL cholesterol that’s implicated in the development of heart disease, it’s that the LDL cholesterol has been damaged, or “oxidized”, by free radicals. Free radicals can also cause DNA mutation and damage the supportive structure of our cells which can contribute to the development of cancer.

Many studies have shown that increased vitamin C intakes and increased plasma vitamin C concentrations are correlated with a decrease in degenerative diseases. Scientists have also determined and explained the specific mechanisms by which vitamin C scavenges and neutralizes these free radicals, thus providing powerful protection against free radical damage.

Conclusion

The current RDA may be sufficient to avoid acute deficiency disease but may not be enough to help protect us from free radical damage. A reduction of disease risk has been associated with 5 servings of fruits and vegetables per day, and this is likely due at least in part to their vitamin C content. But the vitamin C content in these servings is easily double the RDA. Scientists researching vitamin C have yet to agree upon how much is required for optimal human health. Their estimates vary and typically start at 400 mg/day and go higher.

Dr. Steve Hickey with the Vitamin C Foundation has published open letters to the Food and Nutrition Board and the National Institutes of Health, laying out the reasons why the current RDA is insufficient and why it should be reexamined and readjusted upward.

In the meantime, we can support our health and reduce our risk of degenerative diseases by making sure not to skimp on our 5 servings of fruits and vegetables per day. We may fortify ourselves with a good quality multi-vitamin supplement for the extra vitamin C it provides.

Vitamin C is a water-soluble vitamin, which means that it is not stored in the body and must be replaced by our diet every day. The Tolerable Upper Intake Level (UL) is the maximum continual intake of a nutrient that is unlikely to cause adverse health effects in almost all people, and for vitamin C the UL is 2 g/day (2,000 mg/day). The most common side effect of taking an amount larger than this is diarrhea. Therefore, healthy individuals have little concern of toxicity if consuming more vitamin C than specified by the RDA.

One word of caution - people who have a high risk of kidney disease, kidney stones, or disorders of iron metabolism should avoid large doses of vitamin C (>500mg). Consult your doctor or nutritionist prior to taking supplementation.

Virtually all fruits and vegetables contain some amount of vitamin C. According to the USDA nutrient database, fruits and vegetables that are among the highest in vitamin C content include: orange juice, grapefruit juice, peaches, peppers (sweet and hot), papayas, strawberries, broccoli, Brussels sprouts, kohlrabi, pineapple, and kiwi fruit. Other fruits noted for their high vitamin C content include: jujube, acerola, camu camu, guava, red and black currants, mango and persimmon.

About the author

Leigh Kirk is an investigative nutritionist currently pursuing her Master of Science in Human Nutrition at the University of Bridgeport. Special interests include disorders of metabolism, research on fats, antioxidants, trace minerals, and the ecology of nutrition. Email: investigativenutritionist@gmail.com

etting Botox and spending hundreds of dollar on age-defying skin creams are not the only ways to keep your skin looking healthy and fresh. One of the most effective strategies to have super skin is to nourish your body with plenty of nutrients. Research has shown that consuming specific foods can help prevent wrinkling, sun-damage and keep your skin well-hydrated. Next time you go food shopping have a grocery list for your skin, too.

A new study by the National Cancer Institute has found that people with one or more chronic illness are the primary factor behind the use of dietary supplements. Cancer survivors also contribute to the use of supplements, although not specifically as cancer treatments.

Dr. Melissa Farmer Miller, the study’s lead author, told Reuters that its important for cancer patients to inform their physicians about any non-prescription medications or natural products they may be taking, as a lack of information exists on the risks and benefits of many supplements. In addition, there may be potential for drug interactions with medications, such as tamoxifen, that many cancer survivors may be taking.

“We really are just beginning to build an evidence base on the benefits of dietary supplements,” said Miller, of the National Cancer Institute in Bethesda, Maryland.

“Even if there’s not a benefit, there is a potential for them to cause harm,” she said, noting that the use of supplements is growing among all Americans.

To determine whether cancer survivors are using supplements at greater rates than the general population, Miller and her team analyzed information from 1,844 cancer survivors and compared it with a random sampling of 7,343 people with no history of cancer.

The team found that vitamins were the only type of supplement use independently associated with having a cancer diagnosis. However, those participants with a  chronic illness were 82 percent more likely than those without a chronic disease to be using two or more supplements, regardless of whether or not they also had cancer.

Other factors associated with the use of dietary supplements were greater physical activity, consumption of fruits and vegetables, being female, being of older age and the use of other alternative and complementary medicines.

Miller said it was not possible at this time to conclude whether or not people living with cancer should either take supplements, or avoid them.

“The primary message should always be to promote a healthy diet,” she said.

She said that doctors and other cancer patient caregivers should be up to date on the literature about various supplements, and should be aware of any supplements their patients may be taking. Cancer patients should also be informed as much as possible about any supplement before they take it, Miller added, noting that it can often be tough due to the lack of regulatory oversight of dietary supplements in the U.S. and the  limited information available on their risks and benefits.

“Consumers are really kind of out there on their own, and should confer with their health care providers about supplement use.”

Dr. Miller‘s report was published in the March 2008 issue of the Journal of the American Dietetic Association.

A summary of the report can be viewed at http://www.adajournal.org/article/S0002-8223(07)02206-7/abstract.

New research has concluded vitamin K2 consumption can aid recovery from hip fractures as well as have potential osteoporosis benefits.

Published in the European Journal of Epidemiology, Japanese researchers found a positive link between vitamin K2 and hip fractures and osteoporosis, and suggested a review of the, “dietary reference value of vitamin K from the perspective of osteoporosis would be useful.”

The current Japanese reference value is 55mcg for women and 65mcg per day for men. In the US and Canada it is 120mcg per day for men and 90mcg per day for women. In France the limit is 65mcg per day for both men and women.

“Since regions which consumed a lot of vitamin K, especially vitamin K2, showed a low incidence of hip fracture, we considered that vitamin K intake, not absorption, of over 300 mcg/day would be helpful to reduce the incidence of hip fracture,” the researchers concluded.

Family K

The vitamin K family includes the forms phylloquinone (K1) that are typically found in cruciferous vegetables and menaquinone (K2), which are sourced from bacteria. Studies have shown K2 to be the more important nutrient in regard to bone health.

“Menaquinone-7 (K2) showed a very long half-life time compared to vitamin K1,” the researchers wrote. With this in mind they recommended higher doses in regions like Europe and North America, where vitamin K1 consumption is higher.

The study also investigated vitamin D, calcium and magnesium, which have strong clinical bone health backing, and found when these were adjusted for, vitamin K2 continued to reveal a beneficial effect.

Dietary sources

The study assessed population diets in various regions of Japan as well as dietary differences, and found that those regions where certain vitamin K-rich fruits and vegetables were prominent had reduced rates of hip fracture.

“There was also a striking pattern of high intake of vitamin K and low incidence of hip fracture in eastern areas of Japan, with the opposite pattern-a low intake of vegetables rich in vitamin K and a high incidence of hip fracture-in western areas,” they wrote.

“These findings lend support to the idea that vitamin K is an important factor explaining regional differences in the incidence of hip fracture.”

Natto, a food made from fermented soy beans, was singled out as being a particularly abundant vitamin K source.

K for bones

The researchers recognised that the role of Vitamin K role in assisting bone health is relatively new.

“Calcium, the most studied nutrient in the area of bone health, is known for its effectiveness in retarding bone loss in postmenopausal women,” they said. “Magnesium and vitamin D play important roles in calcium and bone metabolism. Vitamin K, originally recognised as a factor required for normal blood coagulation, is beginning to receive more attention for its role in bone metabolism.”

Due to the ecological nature of the study, a “causal linkage between the incidence of hip fracture and intake of vitamin K“ could not be confirmed but the researchers said, “further research using more robust epidemiological methods is warranted.”

Estimates suggest that in the absence of primary prevention the number of hip fractures worldwide will increase to approximately 2.6 million by the year 2025, and 4.5 million by the year 2050.

Osteoporosis weakens bone strength which increases the likelihood of hip fracture, a problem that increases with age.

ORGANIC MILK has been found to be a valuable dietary source of vitamins and antioxidants, almost next in effectiveness to fruits and vegetables.

Higher vitamins and nutrients in organic milk

A recent research conducted by the Danish Institute of Agricultural Sciences and the University of Newcastle has revealed that organic milk is 50 per cent higher in the alpha tocopherol compound of Vitamin E, 75 percent higher in beta carotene, which is used by our bodies to convert to vitamin A, and has almost three times higher antioxidants (lutein and zeaxanthine) than non organic cow milk.

The report also stated that organic milk contains higher levels of omega three essential fatty acids. This is mainly because organic cows are not only pastured grazed, but are also fed with more quantity of red clover than conventional cows. Red clover contains large amount of omega three which ultimately reaches us through the organic milk.

Another research from the University of Liverpool showed that organic milk contains 68 per cent more omega three essential fatty acids. Omega three deficiencies has been the major cause of various health problems such as heart disease, inflammations (in skin diseases such as eczema), cancer, arthritis, etc.

Powerful antioxidants in organic milk

Both beta-carotene and Alpha tocopherol, the most active of vitamin E compounds, function as powerful antioxidants. While the former helps reduce the risk of developing cancer, the other counters the harm caused by free radicals, which cause ageing. Beta-carotene is useful for strong eyesight, greater resistance to infections, good skin, bone growth, tooth development, reproduction and gene expression. Major studies have found that these nutrients don’t have much value, if taken as supplements, instead of directly from food items.

Lutein and zeaxanthine antioxidants, which are vitamins in the vitamin A category, help prevent cataracts, macular degeneration (deteriorating eye sight as we age) and atherosclerosis (when the blood vessels block up). Women get 17.5 per cent of the required intake of vitamin E and men 14 percent by drinking a pint of organic milk a day. A pint of milk also provides the same quantity of beta-carotene as a portion of some vegetables such as Brussels sprouts.

Benefits from meeting organic requirements

Grass or grain, feed for organic farm cows has to be grown without pesticides. Cows reared in organic farms and fed on a rich diet of forage, fresh grass and clover, develop to become healthier. It is mandatory for United State Development Agriculture (USDA) organic labeled milk to come from cows that has not been treated with bovine growth hormone (BGH) to increase milk production.

Another vital requirement for organic cows is that they must have access to pastures. Studies have found that organic milk has more Conjugated Linoleic Acid (CLA). CLA promotes metabolic rate, immunity to diseases and muscle growth, and at the same time, brings down abdominal fat, cholesterol, and allergic reactions. Cows that are grazed on pastures have been found to produce 500 per cent more CLA in its milk than cows that are fed fodder. There has been increased in the interest of organic milk after recent research on animals showed that CLA is beneficial in cancer treatment.

Non-organic cows

The research found no additional nutritional benefits in non-organic cows. Such cows are fed on a cheaper diet, high in energy rich concentrates to increase milk yields. Non-organic farmers also freely use GM cattle feed, urea and solvent extracted feeds and waste from food factories.

Taking vitamin C or E supplements, either individually or in combination, does not appear to lower the risk of dementia or Alzheimer’s disease in older adults, study findings suggest.”Our study confirms findings from other studies,” lead investigator Dr Shelly L. Gray of the University of Washington, Seattle said. Vitamin E does not prevent memory problems or dementia.

Gray and colleagues followed 2 969 adults, 65 years of age or older, for an average of 5.5 years to determine if the use of vitamin E or C supplements altered the risk of dementia or Alzheimer’s disease.

How the study was done
At study entry, nearly 33 and 38 percent, respectively, reported using vitamin E and C supplements, and 25 percent of the participants reported taking the vitamin supplements concurrently, the researchers reported the Journal of the American Geriatrics Society.

The participants were an average of 75 years old and had no cognitive impairments. The investigators conducted biennial assessments for dementia and Alzheimer’s disease.

Over the course of the study, 405 participants developed dementia and of these, 289 developed Alzheimer’s disease. As mentioned, the researchers observed no relationship between vitamin supplements and dementia risk.

The current evidence does not support the use of vitamin E or C supplements for the prevention of dementia in older adults, Gray and colleagues conclude.

“Older adults are still encouraged to eat a balanced diet with plenty of fruits and vegetables,” Gray said. These foods provide natural sources of vitamins E and C and other substances that may have health benefits. � (ReutersHealth)

Tacloban City (March 16) — Yes, Virginia. Filipino women can have healthy, glowing skin this Women’s Month and all year round, even without investing their paycheck in expensive serums and creams and dermal fillers. How? Through a skin-friendly diet.

Truly, a woman’s skin is best taken cared of and nurtured by a well-rounded diet that includes healthy fats, sufficient protein, and lots of fruits and vegetables, but there are a few standouts that make particular contributions to healthy, glowing skin.

First of all, women should eat fish. Fatty fish like salmon, tilapia and many others which abound in the area are rich in Omega-3 fatty acids that bolster the skin barrier or the layer of lipids that hold on to moisture and keep irritants away.

Fish is also rich in Vitamin D. Remember, dermatologists increasingly emphasize sun avoidance, so there is a need to find other sources of this vitamin which is produced during sun exposure.

For women who do not eat fish, the good news is that eggs are also sources of omega-3 fatty acids, along with plant sources like nuts.

Another important part of a skin-friendly diet is Green Tea. It is inexpensive and has been researched as the most powerful anti-oxidant. Drinking at least three cups a day will fight aging and inflammation. So put down that soda Virginia and start drinking your way to healthier skin.

For vegetables, add more Broccoli in the diet. It is rich in vitamins A, C and K. Vitamin A decreases oil production; Vitamin C is a powerful antioxidant and Vitamin K prevents bruises.

Next on the list is virgin coconut oil. It helps prevent dry skin and inflammation and is essential for the formation of hormones that keep all the cells of the body functioning well. So try sauteeing your fish and your vegetable in virgin coconut oil and double those skin soothing effects. The secret is, you can drink your virgin coconut oil and get the best effect.

When it comes to boosting the skin’s defenses against anti aging, inflammation and skin cancer, antioxidants are very important so there is another food that must be added to the list- Nuts. A doctor friend always say that a handful of almonds every day boosts the levels of vitamin E, one of the most important anti-oxidants for skin health. However, since almonds may be difficult to find in the hinterlands, a handful of the native peanuts will do.

There, Virginia. Have these in your diet and off you go towards achieving a healthy, glowing skin not only during the month-long celebration of Women’s Month, but all year round. (PIA 8

There are three approaches to battling cold and flu: do nothing, take medication or attempt grandma’s home remedies. Doing nothing does not seem to expedite recovery and taking medications seems like a Big Pharma ploy to make more money. That leaves you with grandma’s remedies of chicken soup, echinacea, vitamin C and lots of sweating.

Here is a look at the most common old wives’ tales about cold and flu remedies.

Eat nutrient-rich foods, drink lots of fluids, stay rested and get some fresh air and light exercise when you are sick. Good advice that both your grandma and science can agree on. And as Ben Franklin so eloquently said, “An ounce of prevention is worth a pound of cure.” The best way to prevent illness is to keep your immune system tuned up by maintaining a healthy diet and getting regular exercise.

Jeannie Mullins
Extension Agent

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that has a wide variety of uses in the body. It helps to slow down or prevent cell damage and helps the body absorb iron from plant foods. Vitamin C is also needed to maintain healthy body tissues and the immune system.

Scurvy, a disease caused by vitamin C deficiency, was common a few generations ago especially among seamen who lived on dried and salted foods for months at a time. Today, scurvy is rare in the United States. Still, not getting enough of this important vitamin can lead to anemia, bleeding gums, infections and poor wound healing.

So How Much Do We Need?

For adults over age 19, women need 75 milligrams (mg) per day, and men need even moreÑ90 mg per day. If you smoke, you need an additional 35 milligrams of vitamin C every day. If you are pregnant or breastfeeding, you should talk to your healthcare provider to see what is recommended for you.

The best way to get enough Vitamin C is through foods rather than supplements. Fruits and vegetables are the best sources. One medium-size red or yellow sweet pepper has 225 mg of vitamin C, and one medium papaya has 190 mg. In addition to citrus fruits like oranges, tangerines and grapefruit other foods that contain vitamin C include broccoli (cooked), cantaloupe and baked potato (with skin). Some cereals and juices have vitamin C added. Since the amount of vitamin C in each product varies, always check the nutrition label to see how much vitamin C that particular product contributes to your daily requirement.

Retaining Vitamin C in Foods

Vitamin C is easily destroyed during preparation, cooking or storage so follow these easy tips to retain as much of the vitamin as possible.

• Eat raw fruits and vegetables as soon as possible after buying them.
• Cut vegetables just before eating or cooking.
• Cook vitamin C-rich foods quickly in as little water as possible.
• Microwave, steam or stir-fry to retain the most Vitamin C.

How Much is Too Much?

Healthy individuals who eat plenty of fruits and vegetables rarely need vitamin C supplements. Taking vitamin C supplements does not prevent colds. Some studies show that vitamin C supplements may decrease the duration of a cold.

If you do take a supplement, do not get more than 2,000 mg/day of vitamin C from foods and supplements.  Although excess vitamin C is mostly eliminated in the urine, high doses can cause headaches, frequent urination, diarrhea and nausea. People with a history of kidney stones should avoid high levels of vitamin C.

For more information about nutrition and wellness, contact Jeannie Mullins, Family and Consumer Sciences Extension Agent in the Scott County Extension Office at 452-2772.

Everyone is searching for wellness.

Wellness is defined by the American Heritage Dictionary as “The condition of good physical and mental health, especially when maintained by proper diet, exercise and habits”. So, understanding wellness can help us live life to the full.

And of course, in an ideal world, wellness would be easy to achieve. But the stress and strains of modern day living create many factors that impact our level of wellness, most notably diet.

Our food choices can adversely affect Wellness in several ways. These would include Fast food diets that are high in fat and low in nutrients, overly processed convenience foods and a lack of dietary fibre from fruits, vegetables and whole grains. Also, not enough healthy sources of protein in our diet will affect wellness, as protein is needed to support muscle and bone tissues.

However, small changes in diet and lifestyle may help to reverse any adverse effects and produce optimum wellness.

Three keys to optimum wellness include: 1) Balancing your diet. Your body requires sufficient amounts of the right balance of foods and nutrients. These include protein, good carbohydrates and fats, also colourful fruits and vegetables. Also, your body needs vitamins, minerals and fibre so that food can be used correctly. Vitamins and minerals are not always present in food in adequate amounts, but they can be obtained from dietary supplements, providing your body with nutrition at the cellular level.

2) Exercising Regularly. Regular exercise will help you to look and feel your best, as exercise creates muscle tone and provides your body tissues with oxygen - so necessary for optimum wellness!

3) Drinking lots of Water. Your body is about two-thirds water, so for optimum wellness, you need to drink about 6 - 8 glasses of water every day

By following these three steps and making the necessary changes, you can achieve optimum wellness starting today!