Try C For The Big C

Because of its popularity and widespread use as a dietary supplement, Vitamin C may be more familiar to the general public than any other nutrient. Studies show that more than 40% of older Americans take Vitamin C supplements. In some regions of the country, almost 25% of all adults, regardless of age, take vitamin C. Outside of a multivitamin, vitamin C is also the most popular supplement among some groups of registered dietitians, and 80% of the dietitians who take vitamin C take more than 250 milligrams.

Vitamin C also called ascorbic acid, is a term that literally means “no scurvy.” Some 250 years ago, a British physician found that sailors given citrus fruits were cured of scurvy which is the result of a vitamin C deficiency. Dehydroascorbic acid and ascorbic acid are the active forms of vitamin C found in food. Most supplements contain only ascorbic acid. Levels of ascorbic acid in the blood rise to the same degree following the consumption of both vitamin C containing foods and ascorbic acid.

Because of its role in collagen formation and other life-sustaining functions, vitamin C serves as a key immune system nutrient and a potent free-radical fighter. This double-duty nutrient has been shown to prevent many illnesses, from everyday ailments such as the common cold to devastating diseases such as heart disease.

Physicians are often asked whether or not vitamin C is also an effective way of fighting cancer. While there is a growing body of scientific evidence to suggest that vitamin C is useful in the prevention of cancer, the jury is still out on its effectiveness as a cancer treatment. However, its low cost and astonishing lack of toxicity make it an extremely attractive candidate for further testing.

One of the current investigations underway regarding vitamin C’s role in the treatment of cancer is led by the Dr. Kedar Prasad, professor of radiology at the University of Colorado Health Sciences Center, Denver. Prasad has demonstrated that vitamin C is capable of inhibiting the growth of cancer cells in vitro. He advocates giving vitamin C and other antioxidants to patients while they are undergoing conventional chemotherapy and radiation. Another team led by Dr. Mark Levine from the National Academy of Sciences studied vitamin C and cancer cells in a series of lab tests. Vitamin C appeared to boost production of hydrogen peroxide which killed cancer cells and left healthy cells unharmed. The levels of vitamin C were so high that they could only be achieved through IV infusions. These findings give plausibility to IV ascorbic acid in cancer treatment, and have unexpected implications for treatment of infections where hydrogen peroxide may be beneficial.

Cancer experts said the “overwhelming” evidence still suggested vitamin C was not an effective treatment. Studies during the ’70s first suggested the administration of high doses of vitamin C could help treat cancer, but later research did not back this up. There are many substances that have been shown to kill cancer cells in the lab but failed to fulfill that promise when tested in people says Henry Scowcroft of UK-based Cancer Research, Inc. In the latest study, published in the Proceedings of the National Academy of Sciences, researchers conducted laboratory experiments which simulated clinical infusions of vitamin C on a range of nine cancer and four normal cells. In five of the cancer lines, there was a 50% decrease in cell survival, while normal cells were unaffected.

Vitamin C’s benefits are continually in question but one thing is for sure though, that eating a healthy, balanced diet, including plenty of fresh fruit and vegetables, is an effective way to reduce the risk of getting cancer in the first place.

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The Benefits Of Vitamin C On The Aging Body

Vitamin C, or ascorbic acid, is an essential micronutrient that our bodies need to make important protein building blocks, create energy and produce certain mood-enhancing brain chemicals called neurotransmitters. It also plays an important role as an antioxidant.

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Vitamin C the Other Benefits

My mother puts a lot of stock in vitamin C. She keeps a bottle of the chewable variety in her kitchen drawer—not the junk drawer with its litter of take-out menus and thumbtacks, but the high-traffic silverware one. As long as I can remember, she’d press a grainy wafer into my palm at the first sign of a sniffle or sneeze.

But lately I’ve wondered if she hasn’t been hoodwinked. The last few years of research have introduced many questions about the old nutritional standby. Which form is best: powder or liquid? Tablet or capsule? Ester-C or ascorbyl palmitate? Confusion has also erupted over how much we should take; at various times, daily recommendations have ranged from 60 milligrams to 18,000. Experts have even conceded that vitamin C does diddly to stave off colds. Sure, high doses of the vitamin may shave one miserable day off any given bout, but that’s cold comfort if you’re banking on a way to avoid the sniffles altogether.

Through it all Mom has stayed the course, calmly munching her daily C tablet. She isn’t going to let a bunch of naysayer scientists derail her convictions, she says. And now it looks like she might really be on to something. New studies suggest vitamin C may ward off heart disease and cataracts, as well as certain cancers. Plus, there’s interesting news on how much is needed and how best to get it. (As Mom intuited, diet may not be enough.) Read on; then start making room in your silverware drawer.

Protect Your Heart

Evidence for vitamin C’s power to thwart heart disease comes from the Nurses’ Health Study at Harvard University, where researchers followed the diets of more than 85,000 women for 16 years. They found that women who took in the most vitamin C were 27 percent less likely to suffer a heart attack or die from heart disease than those who consumed the least.

The kicker was that those who got their C from food alone didn’t reap the benefits. “Even women who were getting more than three times the RDA from the foods they ate weren’t protected,” says Jane Higdon, a nutritionist at the Linus Pauling Institute at Oregon State University, in Corvallis, and author of An Evidence-Based Approach to Vitamins and Minerals.

Exactly how much C do we need to protect our hearts, and what portion of that should come from a pill? Although the RDA was bumped up three years ago, many experts believe it’s still too low: At 90 milligrams a day for men and 75 for women, you won’t get scurvy, but you won’t get C’s other perks, either. The body needs at least 400 mg a day in order for the vitamin to saturate tissue and plasma and exert a positive effect. Indeed, most studies trumpeting vitamin C’s benefits rely on doses up to six times higher than the RDA.

The problem is that even if you down your five or more servings of fruits and vegetables a day, you’re still likely to get less than the optimal daily dose. C-fortified juices can help, but to be on the safe side, many experts recommend filling the void with either a supplement or a multivitamin that contains at least 200 mg of C.

And it doesn’t matter which form of it you take. The body doesn’t play favorites when it comes to vitamin C supplements, says Higdon. “Take whatever is economical and that you tolerate well,” she advises.

Stave Off Cancer

So far, some of the best evidence for C’s cancer-fighting power is on the lung front. Most smokers have less vitamin C circulating in their bloodstream than nonsmokers do, which is why the RDA for smokers is now 35 mg higher than for nonsmokers. Indeed, test tube studies have already demonstrated that vitamin C squelches free radicals produced by cigarette smoke. And in a recent study at the University of California at Berkeley, nonsmokers who were exposed to the smoke of at least nine cigarettes a day, and who also took daily vitamin C, showed a significant decrease in levels of a particular biomarker of cellular damage related to cigarette smoke.

Several large epidemiological studies have also shown that people who get a lot of C have lower rates of stomach cancer, possibly because C seems to quell Helicobacter pylori, the bacteria that triggers ulcers and has been linked to the cancer.

Prevent Cataracts

The research about vitamin C and eyes is particularly stunning. In two studies, volunteers who took in more than 300 mg of vitamin C a day cut their risk of cataracts by up to 75 percent.

Why? Most likely it’s that C’s antioxidant activity counteracts the bad effects of the sun. These days, most people know it’s important to protect their skin when they’re outside. But it’s easy to forget that our eyes are also assaulted by ultraviolet rays, which generate damaging free radicals. Sunglasses may help, but a lifetime of inconsistent use may still add up to cataracts, says Higdon. Vitamin C can’t undo the damage, but it can prevent cataracts from developing in the first place.

The bottom line? The argument for vitamin C may be changing, but it’s not diminishing in force. In fact, last summer the vitamin C gurus at the Linus Pauling Institute upped their daily dose recommendation from 200 to 400 mg. “I’m sure Linus would have advocated the switch,” says Higdon.

User’s Guide

  • What it is: Vitamin C is an essential nutrient found primarily in fruits and vegetables.
  • Dosage: The RDA is only 90 milligrams for men and 75 for women, but studies show that if you want all the benefits C potentially has to offer—protection against heart disease, lung cancer, cataracts, and more—you need at least 400 mg a day. Five (or more) servings a day of fruits and vegetables deliver about half that; you can get the rest with either a daily supplement or a multivitamin that contains at least 200 mg of C. Don’t worry about what form to take; they’re all equally effective, say experts.
  • Risks: Vitamin C is one of the safest supplements on the market. The chief result of overdoing it is diarrhea. Some evidence hints that high doses may spur the formation of kidney stones. To be on the safe side, take less than the upper tolerable intake level of 2,000 mg a day.

 

By Catherine Guthrie

Vitamins In Foods

There are many different vitamins in food. Vitamins are essential to life, but most of us do not get the amount of vitamins we need in our every day diet. Certain foods are high not only in one vitamin, but many. Let us take Broccoli, for example.

Broccoli is probably one of the most nutritional foods on the face of the planet, yet many people dislike this green vegetable. Broccoli is high in most of the B vitamins and is both an antioxidant as well as an energy booster. Consumption of certain vitamins in food, such as broccoli, have been found to stave off cancer and even fight the disease. In addition to fighting off cancer and other illnesses, vitamins in food such as broccoli can alleviate depression, help with anxiety and can improve cardiovascular health.

Oranges are high in Vitamin C. Vitamins in food that protect us from colds and boost our immune system can be found in those foods high in vitamin C. In addition to oranges, most citrus fruits contain high quantities of Vitamin C as do strawberries, cherries, pineapple and tomatoes. Vegetables that are also high in vitamin C include broccoli, asparagus, potatoes and cauliflower. Melons and cabbage are also found to have substantial amounts of this valuable vitamin.

Vitamins in food are the most natural way to take the essential nutrients that we need to sustain good health. Most of us, however, do not get the amount of vegetables and other foods that are high in certain vitamins on a daily basis. For this reason, many people choose to take vitamin supplements to make up for any deficiencies they are experiencing by not consuming vitamins in food.

Remember when your mother told you to drink your milk so you could get strong bones and teeth? She was not lying. Milk is high in vitamin D that promotes strong bones and teeth. While children need this essential vitamin to grow, older people can also benefit from vitamin D as it is shown to stave off the effects of osteoporosis. Other foods that are also high in vitamin D include fish liver oils, egg yolks, shrimp and fish.

Another one of the many vitamins in food is Vitamin E, which is also a powerful antioxidant. In addition to preventing cancer and actually making cancer treatments more effective, Vitamin E can reduce damage to lungs caused by smoking. It protects the body from toxic chemicals. Vitamins in foods containing the E vitamin include most oils, peanuts, pecans, walnuts, peanut butter and soy beans.

Vitamins in foods that help your eyesight include Vitamin A that can be found in carrots. It is not an old wives tale that eating carrots helps your eyesight. Carrots contain Vitamin A that is actually shown to protect against night blindness and can even reverse cornea damage. While eating carrots does not guarantee having 20/20 vision, other benefits of eating carrots containing vitamin A include protection against cancer as well as the common cold and flu. Vitamin A is also known to combat certain infections and aid in the care of skin disorders.

Other foods that are high in vitamin A include liver, parsley, mint, spinach, carrots, dairy products, greens, cherries, sweet potatoes, greens, peaches, cantaloupe, apricots, squash and our old friend, broccoli.

Vitamins in foods such as fish can help control cholesterol and improve memory. Many people are taking fish oil supplements to stave off diseases such as Alzheimers disease and improve their concentration. People call fish brain food because the vitamins in food such as fish are proven to help with concentration and memory.

Liver is not one of the most favorite substances people can eat and many shy away from this food. But liver contains iron. Iron is essential for stamina, although you do not want to get too much iron in your blood. Women who are pregnant or those with anemia, however, can benefit greatly from this food.

Vitamins in food come in many different varieties. In order to make certain that you are getting the proper amount of vitamins in food you should eat seven different fruits and vegetables each day, drink orange juice and consume milk or dairy products and make sure you get whole grains as well as protein in your diet. To many people, this seems as if it is a daunting task. This is why so many people prefer to take vitamin supplements.

While vitamin supplements are an excellent way to get your daily requirements of certain vitamins, vitamins in food is one way to be sure that you are keeping your body healthy. If nothing else, at least try to consume broccoli as much as you can, in addition to taking your multivitamins. Of all the vitamins in food, broccoli contains the most beneficial supplements.