The truth about vitamin C

Vitamin C is one of the few vitamins that most people have in their bathroom cabinets, whether or not they are regular vitamin takers. This week we look at some of the vital roles vitamin C plays in human physiology as well the research, which supports it's role in preventing heart-disease, cancer, and the common cold. While there has been some controversy over how much vitamin C we need to consume, there is no doubt that vitamin C plays an essential role in human nutrition. Dr Sisley from the Vitamin C Foundation states that 'There are more than 10,000 published scientific papers that make it quite clear that there is not one bodily process and not one disease or syndrome that is not directly or indirectly influenced by vitamin C. ' Humans are one of the few animals that do not manufacture their own vitamin C. It has been suggested that this may be because we evolved as a fruit-eating species, therefore consumed large amounts of vitamin C in our diets. Today of course we eat much less fruit and vegetables than we evolved to survive on and our bodies are also subjected to high levels of toxins and pollution and stress - all of which increase the body's need for vitamin C. A smoker for example needs to consume four times the amount of vitamin C to have the same blood concentration as a non-smoker, giving up smoking is better!. Because of the increasing stressors we are affected by these days it seems that supplementation is the only way to meet the concentrations needed for many health conditions.

The role of vitamin C

Vitamin C has a number of beneficial effects in the body including the formation of collagen (healthy connective tissue, cartilage, tendons, wound healing etc); healthy immune function, manufacture of certain nerve-transmitting substances and hormones, energy production and the absorption and utilisation of other vitamins and minerals. Vitamin C is also a very important antioxidant. Numerous conditions have been shown to benefit from vitamin C supplementation including, cataracts, cardiovascular disease, cancer, diabetes, eczema ulcers and pre-eclampsia, to name but a few.

Vitamin C for a healthy immune function

From a biochemical point of view there is a good deal of evidence that vitamin C plays a vital role in many immune mechanisms. It acts by increasing interferon levels (the body's natural anti-viral and anti-cancer compound), improving antibody responses and antibody levels, as well as optimising the secretion of thymic hormones. If you are in the early stages of a cold, taking vitamin C at 1,000mg per hour for 6 hours, followed by 1000mg three times a day has been shown to reduce the severity of symptoms. For individuals suffering from asthma and allergies vitamin C is important as a natural antihistamine and as an antioxidant protecting the surface of the lungs. , Since the 70s there have been 11 clinical studies on vitamin C supplementation for asthma sufferers. 7 of these showed significant improvements in respiratory measures and asthma symptoms when Vitamin C was supplemented at 1 to 2 g daily.

Cardiovascular disease

Numerous population studies show a high dietary intake of vitamin C significantly reduces the risk of death from heart attacks and stroke. Vitamin C acts as an antioxidant (preventing the damaging effects of LDL cholesterol oxidation), strengthens the collagen structures of the arteries, lowers total cholesterol and blood pressure, and inhibits blood clotting. If you are at risk of heart disease it is recommended you take at least 1g of vitamin C per day, as well as increasing your dietary intake.

Vitamin C for a healthy pregnancy

As well as being important in healthy sperm production, vitamin C supplementation has been shown to beneficial in preventing pre-eclampsia and premature rupturing of foetal membranes. In pre-eclampsia a number of nutritional factors have been implicated, including low calcium and magnesium levels. However, free radical damage to the lining of the blood vessels may also be involved and high levels of vitamin C will minimise the risk of this occurring. Low levels of vitamin C may also lead to impaired integrity of the amniotic sac, because of reduced collagen content, hence the reason it's supplementation is thought to reduce the risk of the membranes rupturing prematurely.

Increasing your dietary intake of vitamin C

From an evolutionary point of view most of us are not receiving anything like the amount of vitamin C from our diets that we were designed to function on. The table below shows that aside from the obvious choices of oranges, citrus fruits and berries, other good sources of vitamin C include kale, red peppers, broccoli, watercress and cabbage. All of us should try to increase our dietary intake of vitamin C if we possibly can.

Acerola (endive)	1300	Broccoli	113
Chilli peppers	369	Brussels sprouts	102
Guava	242	Watercress	79
Red Peppers	190	Strawberries	59
Kale	186	Oranges	50
Collard leaves	152	Tangerines	31
Turnip Greens	139	Raspberries	25
Peppers, green	128	Tomatoes	23

Vitamin C content of selected foods (Source: USDA) - Mg/100g serving

How much is enough?

While the RDA for vitamin C remains at 60mg,most studies suggest that supplementing at 500mg - 1g per day will be beneficial to health. There are however, numerous cases where supplementing much higher levels has been proven to be effective, such as in the treatment of cataracts, diabetes, colds, cancer and Parkinson's disease. If in doubt seek the advice of a qualified nutritionist.

Research News

VITAMIN C REDUCES THE SYMPTOMS OF VIRUS INDUCED RESPIRATORY INFECTIONS.

Gorton and Jarvis et al. J. Manipulative Physical Therapy 1999 Oct. 22(8): 530-533

At the onset of symptoms of a cold or flu, the test population, were given 1000mg of vitamin C hourly for 6 hours. This was followed by a dosage of 1,000mg, three times a day after that. The reported symptoms among the test population were reduced by 85% when compared to a control group. Researchers concluded that mega-doses of vitamin C do reduce the symptoms of colds and flu amongst their test population.

Focus on food

Peppers now coming in to season and they are a great source of Vitamin C. This colourful salad is a great way to serve them.

Char grilled pepper salad

Ingredients: 3 small onions, 6 peppers (red & yellow), 3 garlic cloves, 1.5 tspns fennel seeds, olive oil, balsamic vinegar and flat leaf parsley to garnish.
Peel the onions, a cut peppers into halves. Arrange the deseeded peppers garlic and onions in a roasting tin and roast for 20 minutes in a hot oven.
Place the peppers in a bowl, allow to cool, and then peel skins away. Arrange peppers and onions on a plate.
Toast the fennel seeds over a medium heat, put in pestle & mortar with the garlic and grind to a paste. Add vinegar and oil to make dressing.
Sprinkle salad with parsley and salt and pepper and dress with the garlic and fennel dressing.

Information in this nutrition update is provided by Amanda Moore (BSC (hons) Dip ION mBANT) at Totalbeing +44 (0) 845 658 5658. www.totalbeing.com.

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