Health tip of the day: Benefits of Vitamin C

Vitamin C is one of the most important anti-oxidant. It is important to know that Vitamin C is not produced by the body; therefore it is necessary to take a huge amount of it. When people age their natural Vitamin C level decreases, so as you get older you should take a higher dose of vitamin C to prevent this decrease.

The white blood cells which defend our body against bad elements, like bacterial invasion, need a huge amount of vitamin C to do its work. If the defense system of the body is not in good condition it will not do its work to defend our body from the enemies, the result of that is an illness and infection.

Things to know when taking Vitamin C:

- Vitamin C has diuretic effect so it is important to drink plenty of water.

- Vitamin C is sensitive to light, air, and heat, so it is best to eat fruits and vegetables raw or minimally cooked in order to retain their full vitamin C content.

- Taking Vitamin C with oat bran causes more to be absorbed into the body, increasing its health benefits. Oats is beneficial in lowering cholesterol in the blood.

Therapeutic Properties of Vitamin C:

- When a person have a throat infection or symptoms of the cold, it is important that she/he drink lemon juice or other citrus fruits that is rich in Vitamin C.

- Vitamins C are also good in the treatment of Urinary tract infection, and Respiratory system like Asthma, Bronchitis, and Chest Colds. It helps dryness of the mucous membrane in the lungs. There is a study that Vitamin C deficiency increases risk of lung cancer.

- Arteriosclerosis (hardening of the arteries) is related to the lack of Vitamin C. A good dose will help lower cholesterol level in the blood.

- Vitamin C is important in the formation of collagen, an essential substance for the whole body. Abnormal functioning of collagen can produce; Aging, Muscular Pain, Gout, Rheumatic Fever, Rheumatoid arthritis, Colitis, and Inflammation of the Blood vessels. This condition can be stop if collagen has the ability to regenerate itself quickly. The only way that can happen is through a large intake of Vitamin C.

- Premature Aging, vitamin C is a great antidote for neutralizing free radicals than will cause premature again.

- Degenerative Diseases of the Eyes, many people who supplements with Vitamin. C has fewer eye problems; Doctors recommend 500mg - 1000mg daily

Recommended Dosage:

- People who will just take vitamin C for supplement can take 100mg - 500mg 2x a time after me
- People who are treating some illnesses should take 500mg - 1000mg.
- People who will take more than 1000mg per daily should consult their Doctor.

Sources of Vitamin C:

oranges, green peppers, watermelon, papaya, grapefruit, cantaloupe, strawberries, kiwi, mango, broccoli, tomatoes, cauliflower, cabbage, and citrus juices or juices fortified with Vitamin C. Raw and cooked leafy greens (turnip greens, spinach), red and green peppers, canned and fresh tomatoes, potatoes, winter squash, raspberries, blueberries, cranberries and pineapple

A Closer Look at Immune Boosters in Foods

Many products lining the grocery store shelves claim to help keep your immune system sharp. However, there are a few things you should know before you toss them in your cart.

Vitamins C, A, and E along with Zinc and Antioxidants help your body fight against infection. For years, these nutrients have been added to juices, cereals, and other items. Dietitians say it is both a blessing and a curse.

"There's benefits to those products but there's some negatives to them. Because they're just not having as many nutritional components as your fruits and vegetables." says Hy-Vee dietitian Sarah Nelson.

In fact, when juice is made, it removes some of the nutrients that help you process immune boosting ingredients. Hgh sugar content may outweigh the added benefits. Your body also digests artificial nutrient sources differently.

"It's not 100% that you're going to get, absorb those nutrients when it comes from a fortified food. What research shows is that if you do get your vitamins and minerals via food, or through your fruits and vegetable, you're going to absorb those a lot easier." says Nelson.

Oranges and bell peppers are a natural source of vitamin C, and lean meats will help with the zinc. If all else fails, fortified foods and multivitamins can help pick up the slack.

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Vitamin C – A Multi-Facetted Vitamin

There are essentially two types of vitamins that humans need on a daily basis: those that are water-soluble and those that are not (those fat-soluble ones from my last post). Vitamin C is a water-soluble vitamin which means that we need to replenish our supply of this very important vitamin on a daily basis. Here’s a short list of some of the many health benefits of vitamin C:

* Essential for growth and repair of tissues in all parts of your body.
* Necessary for the formation of collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels.
* Needed for the repair and maintenance of cartilage, bones, and teeth.

The importance of vitamin C was discovered when sailors on long voyages would develop scurvy. The only ‘cure’ was to eat fruits high in Vitamin C. The British Navy used limes (easily acquired from some of their colonies) and hence the nickname of ‘limey’ to refer to the British came about. If you are lucky enough to have a lime tree in your yard, or a friend or neighbor with one, then you have a ready source for this important vitamin.

But what about those juicy orange trees? Unfortunately, unless you purchase fortified orange juice at the store, oranges are not one of the better sources of vitamin C. These are your best sources of vitamin C:

* Avocados (which grow very well here in Central Florida)
* Rose hips (often found in teas)
* Blackcurrant (I love blackcurrant jelly)
* Red pepper
* Parsley
* Guava
* Kiwi fruit
* Broccoli
* Brussels sprouts (cooked right these really can be very tasty)
* Papaya (another fruit found growing all over Central Florida)

Of course, you can also take vitamin C supplements. Unsure about which product to purchase? Check out what the Vitamin C Foundation has to say on the subject.

One really important benefit of vitamin C is in the prevention of heart disease, hardening of the arteries and as a good defense against bad cholesterol. I have a copy of “Prevention’s New Encyclopedia of Common Diseases” which sites a February, 1981, article in the Journal of Human Nutrition about studies done in England with elderly patients suffering from coronary artery disease who benefited from a daily dose of one gram (1,000 milligrams) of vitamin C.

Personally, I take 1 gram of vitamin C every day. If I feel like I’m starting to get sick I will increase my dosage. However, one word of caution: if you take too much vitamin C in one day it can upset your stomach and or cause diarrhea. You might want to check out this article in the Nutrition Journal for more information and another point of view on this essential vitamin.


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Vitamin C deficiency linked to brain damage

Researchers from the Faculty of Life Sciences at University of Copenhagen, who were studying the link between Vitamin C and brain development, inferred that deficit levels of the vitamin can pose a risk to the mental health of newborn babies.

Jens Lykkesfeldt, professor of pharmacology and toxicology who led the study stated, “We speculate that the lack of vitamin C supplementation in high-risk individuals, such as pregnant women and newborns with poor vitamin C status, could be detrimental to normal brain development and lead to neurologic disabilities later in life.”

In the study, researchers used guinea pigs as their subjects because, like human beings, they are unable to produce vitamin C in their bodies and are dependent on diet for their daily intake.

Details of the study

The team divided 30 newborn guinea pigs into two groups. One group was administered a normal diet with sufficient vitamin C, while the second group was fed a diet low on vitamin C.

After a period of two months, the brains of the guinea pig babies were analyzed. The cognitive abilities of the animals were tested in a water maze, and the hippocampal neuron numbers were measured.

The investigators noted that guinea pigs subjected to a vitamin C deficient diet had a worse spatial memory than those fed a normal diet.

In addition the guinea pigs lacking vitamin C exhibited 30 percent less hippocampal neurons and also performed poorly in the maze tests.

Implications of the study

Speculating on the results, the scientists stated that the highest concentration of vitamin C is found in the neurons of the brain. Even when the intake of vitamin C is low, the remaining vitamin is preserved in the brain to protect it.

Studies reveal that mouse foetuses that cannot transport vitamin C develop acute brain damage similar to that found in premature babies, which is linked to impaired learning and cognitive disabilities in later years.

Jens Lykkesfeldt said, “We may be witnessing children getting learning disabilities because they have not got enough vitamin C in their early life. (It is) so easy to prevent this deficiency by giving a vitamin supplement to high-risk pregnant women and new mothers.”

The findings of the study have been published in American Journal of Clinical Nutrition.


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Want to be healthy and live longer? Take cues from Japan

Japan has the lowest obesity rate in the developed world - 3 percent versus 32 percent in the United States, according to the International Obesity Taskforce. Many believe the good overall health and long life expectancy rate of the Japanese is due to their diet.

"People in Japan tend to eat smaller portions of healthier types of food," says Dr. Mark Drucker, medical director of the Center for Advanced Medicine in Encinitas, Calif. "Eating plenty of low-mercury fatty fish, fresh vegetables and limiting red meat and refined sugars all contribute to this healthy lifestyle.

What can you do to reap the benefits of the Japanese diet at home? Here are some easy ideas from Dr. Drucker:

1. Try cultural cuisine
Sushi, a Japanese diet staple, is popular throughout the United States. Many grocery stores now carry pre-made sushi you can buy and snack on at home. Another fun way to enjoy sushi is to make it yourself. Try having a sushi-rolling party with your friends as a fun way to eat healthy and learn about another culture.

Making sushi yourself doesn't need to be difficult. Pick up a book with step-by-step instructions and a sushi starter kit with a rolling mat. "Good beginner items that pack a healthy punch are smoked salmon, eel and pre-cooked crab and lobster meat. If you'd prefer to skip the meat, there are many vegetarian options. Try adding carrots, cucumber, green onion and daikon radish for a tasty, and healthy, treat," comments Drucker.

2. Eat fresh veggies every day
Eating more fresh vegetables, raw when possible, is a great way to get many of the health benefits enjoyed by the Japanese people. A general rule is to eat vegetables in a wide range of colors, including dark green produce such as broccoli, spinach, kale and Swiss chard. These all provide high levels of antioxidants and vitamin C, and many are shown to have cancer-preventing properties.

3. Consider a healthy detoxifying supplement
Chlorophyll, the pigment responsible for the greenest plants on Earth, is a central property of immune-boosting, anti-aging vegetables. "Plants require chlorophyll to obtain energy from light, so it's no surprise an ancient alga called chlorella - which contains the most amount of chlorophyll of any digestible substance - can be called nature's green secret weapon when it comes to its long-term energy effect on human health. Chlorophyll is also one of the few and most effective ways to help the body eliminate mercury," says Drucker.

As many Americans struggle to reach the USDA-recommended five to seven vegetable servings per day, supplementing your diet with powerful green whole foods can provide a great alternative to fresh vegetables. Much like how Americans regularly take a vitamin C supplement, many Japanese take a supplement called Sun Chlorella to utilize the superfood benefits of chlorella, which contain the widest range of essential nutrients available in any single food source.

Chlorella's popularity in Japan spans decades, and its health benefits are more than anecdotal. A 2008 human clinical study showed that a daily serving of Sun Chlorella had positive results on several key blood levels and health markers including body fat percentage, serum total cholesterol and maintaining blood glucose levels. This may be the result of Sun Chlorella's unique pulverization process, which makes otherwise-inconsumable chlorella digestible by humans.

4. Enjoy fatty fish for good health
Most people have heard of omega-3, a good type of fatty acid. Research has shown that omega-3 supports cardiovascular health, immune function, brain health and could even have anti-cancer benefits.

Some healthy fish options that are packed with omega-3s include salmon, herring, mackerel, anchovies and sardines. Visit the Asian food section of your local grocery store to find some Japanese seasoning and sauces and try flavoring these types of fish with them for a truly authentic meal.

"Not only do these types of foods have many health benefits, but they are absolutely delicious and can be made to order," comments Drucker. "Whether it's steaming some salmon and veggies or incorporating Sun Chlorella tablets into your daily regimen, I truly believe that taking health cues from a traditional Japanese diet can benefit almost everyone."



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