An abundance of vitamin C in the diet may help lower a person’s risk of developing type 2 diabetes, new research suggests.

In a study of middle-aged and older men and women, those with the highest blood levels of vitamin C were significantly less likely to develop diabetes over 12 years than those with the lowest levels, researchers found.

Fruits and vegetables are the main source of vitamin C in Western diets, and blood levels of vitamin C are good markers of fruit and vegetable intake, Dr. Nita G. Forouhi, at the Institute of Metabolic Science at Addenbrooke’s Hospital, Cambridge, England, and colleagues note.

The current findings “re-endorse the public health message of the beneficial effect of increasing total fruit and vegetable intake,” the investigators wrote in Archives of Internal Medicine.

Forouhi’s team followed 21,831 healthy men and women who were 40 to 75 years old for the development of type 2 diabetes. At study entry, all participants provided detailed health and lifestyle information, as well as blood samples, which investigators used to determine vitamin C levels.

Over the course of the study, 423 men and 312 women developed type 2 diabetes, an overall rate of 3.2 percent.

According to the investigators, the likelihood of developing diabetes was 62 percent lower in men and women with the highest circulating vitamin C levels, relative to men and women with the lowest vitamin C levels.

Factoring out other characteristics associated with diabetes risk, such as older age, gender, family history, alcohol intake, physical activity, smoking status and body weight did not significantly alter these associations.

These data offer “persuasive evidence of a beneficial effect of vitamin C and fruit and vegetable intake on diabetes risk,” Forouhi and colleagues conclude.

Cardiovascular Disease (CVD) is rare in Inuit people who continue to eat their ‘traditional’ diet. But how can eating a diet predominantly consisting of seal meat, fat and blubber and almost completely void of greens, fruits and fiber be ‘preventative’ of the very disease which plagues the entire western world and for which medical orthodoxy blames on diets high in saturated fats and cholesterol? Also, by adopting medicine’s low-fat, low-cholesterol diet and drug regimes, CVD continues to increase with no cures in site. Herein lies the paradox… if high fat and high cholesterol diets cause CVD, then what is ‘protecting’ the traditional Inuit, which has thrived on a diet rich in both?

One of the differences is that the traditional Inuit’s diet is very high in Omega-3 fats while our western diet is very high in Omega-6 fats. Science has shown that the ratio of Omega-6 to Omega-3 should be as close to a ratio of 1:1 and certainly no more than 4:1. Inuits are about the only peoples to approach the 1:1 ratio while we typically come in at 20:1 and the real junk foodists are measuring in at upwards of 50:1 ratios. A balanced Omega-6 to Omega-3 ratio promotes a homeostasis, non-inflammatory state in the body while a tilt to the high Omega-6 side will promote an inflammatory and therefore disease and degenerative state.

Here is what happens with the imbalance. Man-made vegetable oil diets (margarine and other hydrogenated oils) are high in Omega-6 fatty acids and as such convert into high levels of Arachidonic Acid (‘AA’). This molecule is the necessary precursor to Prostaglandin 2, a ‘pro-inflammatory’, albeit necessary hormone-like molecule found in all cells. The excessive amounts of ‘AA’ in our Omega-6 rich western diets thus contribute largely to our chronic inflammatory degenerative diseases such as CVD, asthma and arthritis.

Conversely, a diet rich in Omega-3 fatty acids contains the now well-known essential fatty acid molecule ‘EPA’. EPA is responsible for the production of Prostaglandin ‘3’, an anti-inflammatory molecule and therefore a soothing response to our runaway ‘silent’ and not so silent inflammatory and disease states. Therein is one of the secrets to preventing the majority of cardiovascular diseases.

Inuits consume large amounts of seal meat and blubber and thus receive significant amounts of three (3) essential fatty acids EPA, DHA, DPA. The latter, is not readily found in fish oils. DPA is an important factor in preventing plaque and keeping the arteries soft and elastic. EPA is a huge factor in fighting inflammation while DHA is the essential molecule for brain, nerve and eye tissues and is a powerful factor for normalizing blood and tissue triglycerides. You can see why seal oil has become my first choice for the 3 pre-formed Omega-3 essential fatty acids (EFA’s) and is an integral part of my heart prevention trio of necessary therapeutic nutrients.

Vitamin C is anther important factor. But where do Inuits get their Vitamin C? This puzzled me for many years until I discovered that seal and whale skin and blubber (‘Muktuk’ or ‘Muktaaq’, an Inuit favorite), and to a lesser extent seal meat, are rich in this essential collagen forming antioxidant vitamin. Thus the Inuit on a traditional diet gets more Vitamin C than the average westerners typically do. We know that Vitamin C is essential in Collagen synthesis, a necessary factor in artery strength and integrity, and a prime factor in reversing and preventing heart disease.

Seal meat and especially blubber, are also very high in Vitamins E, A, D and selenium. Recently, researchers have concluded that these inherent antioxidants are very big reasons why Inuits are free of CVD while other mostly fish eating populations are still prone to this disease. Fish oils alone will not do the same as will seal oil.

Important in the conversion of Omega-6 oils into Omega-3 EFA’s are optimum levels of magnesium, selenium, zinc, B3 (niacin) and B6. The conversion just won’t happen without these essential nutrients. Liquid ionic magnesium forms part of my heart prevention ‘trio’ of nutrients mentioned above.

To gain the upper hand on Cardiovascular Disease and other inflammatory degenerative diseases, we can all learn from the tried and true Omega 3 fat-rich Inuit diet. We should immediately strive to achieve a better balance of Omega-6 to Omega-3 fats in our deficient Western diets. While eating seal meat and blubber does not appeal to the vast majority of us, supplementing with 3-4 grams of seal oil daily could go a long way in reversing the trend towards heart disease and strokes. Eating more fish is another good way.

About the author

Dr. Gerry Bohemier has been a nutritional product developer and successful health coach for numerous years. He is retired from Chiropractic practice and is currently doing cross-country heart-health seminars in Canada. His soon to be published book on effective ways in reversing heart disease is expected out in the spring of 2008. Along with his book, an accompanying video will give cardiac disease sufferers a very effective alternative to common drug therapies which have been continuously falling short of reducing the morbidity associated with this disease. Dr. Gerry can be contacted at drgerryb@gmail.com

In Sri Lanka, one of the most misused drugs is vitamins which can be bought over the counter. The majority of Sri Lankan doctors prescribe (unnecessary) vitamins and iron pills to their patients. A large number of healthy normal people especially those living in the urban areas swallow vitamins daily as they believe that daily intake of vitamins helps them to improve quality of their lives, prolong life and prevent certain chronic diseases.

Most of the vitamin pills doctors prescribe to their patients are highly unnecessary and excessive intake of certain vitamins such as vitamin A, vitamin D and vitamin K can give rise to chronic health problems both in adults and in children.

“Because nutrition operates as an infinitely complex biochemical system involving thousands of chemicals and thousands of effects on your health, it makes little or no sense that isolated nutrients taken as supplements can substitute for whole food. Supplements will not lead to lasting health and may cause unforeseen side-effects. The danger of Western diets cannot be overcome by consuming nutrient pills” (T. Colin Campbell and Thomas M. Campbell).

In Sri Lanka, thousands of healthy patients swallow vitamin pills daily. Most of them take multivitamin and B-complex tablets and some of them take iron pills. Most of the vitamins doctors prescribe to their patients are highly unnecessary and self medication with fat-soluble vitamins can be dangerous. The common vitamins doctors prescribe to their patients are multivitamins and vitamin C; multivitamin tablets containing iron can rarely lead to heart disease.

Vitamin A

Vitamin A is prescribed by doctors to patients suffering from vitamin A deficiency which is a rare disease nowadays due to improvement in public health services unlike the days before 1970 when I served in an outstation provincial hospital as a relieving house officer, when I used to see, children with eye complications of vitamin A deficiency in paediatric wards and in the eye clinic. I saw the most number of patients with xeropthalmia when I clerked under (late) Professor C.C. de Silva at Lady Ridgeway Hospital in 1961. I understand from my colleagues that it is not common to see malnourished children with vitamin A deficiencies in the paediatric wards nowadays.

Overdose of vitamin A can cause rough skin, dry hair and raised sedimentation rate (high E.S.R.) and raised alkaline phosphatase. Vitamin A supplements should not be prescribed to females who might become pregnant and those attending antenatal clinics, as high blood levels of vitamin A can cause birth defects. Pregnant mothers should not eat liver and liver sausages which are rich in vitamin A.

Vitamin D

We Sri Lankans are fortunate that we don’t have diseases due to vitamin D deficiency as we get exposed to sunlight. I used to see a fair number of children with rickets when I did paediatric appointments in 1961, but I have never seen any adult cases with vitamin D deficiency (osteomalacca) in Sri Lanka. I saw a few cases of osteomalacia in the Metabolic Unit, Manchester Royal Infirmary when I used to join the Professional Teaching rounds in 1972 at Royal Infirmary. I understand that rickets is rare in Sri Lanka now.

You should never self-medicate with vitamin D tablets as you may get symptoms of vitamin D overdosage which include loss of appetite, lassitude, nausea, vomiting, diarhoea, weight loss, increased urine output, sweating, headache, thirst and giddiness.

Vitamin E

Some women self-medicate with vitamin E as they have a misconception that taking vitamin E capsules and hair lotions containing vitamin E prevent fall of hair. Very often beauticians advise their customers to take vitamin E as far as I am aware vitamin E is not useful for females with loss of hair.

About 30 years ago, doctors used to prescribe vitamin E to heart patients in the belief that vitamin E prevents heart attacks. All the clinical trials done todate have shown that vitamin E does not prevent heart attacks. I frequently prescribe vitamin E to my patients who are on “water tablets” (diuretics) such as Frusemide and spironolactone, for prevention nocturnal cramps.

Vitamin B-Complex

Deficiency of B-Complex vitamins is rare. Out of B vitamins, folic acid is commonly prescribed by obstetricians to pregnant mothers to prevent neural tube defects in the foetus. Folic acid is commonly prescribed by physicians to patients with megaloblastic anaemia (due to folate deficiency). Folic acid is known to prevent carcinoma of breast in females and is commonly prescribed to heart patients to prevent heart attacks although there is no scientific evidence so far to show that routine folic acid intake prevents heart attacks.

Eat a well balanced diet

If you eat a well-balanced diet you don’t have to swallow vitamins. Randomized clinical trials of vitamin supplements have been disappointing including those with vitamin E and beta-carotene and even folic acid for prevention of heart attacks. According to some randomized clinical trials, there are risks with increased doses of beta-carotene.

According to Dean Ornish (best selling author) at least 1000 protective substances are found in certain foods such as fruits, vegetables, whole grains, legumes and soya products and above foods have anti-cancer, anti-aging and anti-heart disease properties. When you eat more healthfully, you are going to look good, feel good, lose weight and gain health. Joy of living is a much better motivation than fear of dying.

Diet and lifestyle changes can be more powerful than drugs. I don’t think the majority of Sri Lankans who swallow multivitamin, vitamin C and iron tablets are deficient in vitamins and iron. For those who take Western diets and for those who take a lot of junk food, and who don’t take sufficient fruits and vegetables and whole grains, it is advisable to take some vitamins such as multivitamin and vitamin C tablets. For patients who are deficient in vitamins, their physicians will prescribe vitamins. When normal healthy people swallow vitamins, you are prone to get side-effects.

Don’t take too much of Iron pills

Taking too much of iron pills and syrups containing iron can cause iron overload. When you take too much of iron your bad cholesterol (LDL) will get oxidized and oxidized LDL is more toxic than unoxidized LDL and will end up in arteries and contribute to development of coronary heart disease (heart attacks).

Females don’t have to worry about iron overload problems during child-bearing period and excess of iron is lost during menstrual cycles. But taking iron pills after menopause is not advisable and may cause iron overload.

You don’t have to worry about vitamins and other nutrients as long as you take enough fruits, vegetables, soya and other legumes and whole grains. Only when we consume nutrients as food and not as supplements that it is useful. According to the New York Times, April 29, 2003 (science section) there are no proved health benefits of consuming nutrient supplements (Kolata G).

Vitamin supplements are not a panacea for good health and taking too much of vitamins and other nutrients including iron can be dangerous. You don’t have to worry about vitamins and other nutrients as long as you take a healthful diet containing fruits, vegetables, soya products, legumes and whole grains. Avoid consumption of transfats commonly found in margarine and vegetable oils.