Tag Archives: Vitamin C

Use Vitamin C for a healthy immune system

It’s that time of year again, not just holiday season, but cold season. And, for many of us, it’s vitamin C season. As a person just getting over his Christmas cold, I was interested to learn more about vitamin C. Turns out it is a very powerful force for good health.

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Here’s what Marisa Moore, MBA, RDN, LD from the Academy of Nutrition and Dietetics as to say about it.

“Vitamin C, or ascorbic acid, is a water-soluble vitamin well known for its role in supporting a healthy immune system. Because your body cannot make vitamin C, it must come from the foods you eat every day. Continue reading

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Eating Foods High in Vitamin C Cuts Cataract Risk

Research on UK twins is first to show that diet, lifestyle may outweigh genetics when it comes to common eye condition


A diet rich in vitamin C could cut risk of cataract progression by a third, suggests a study being published online in Ophthalmology, the journal of the American Academy of Ophthalmology. The research is also the first to show that diet and lifestyle may play a greater role than genetics in cataract development and severity.

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Cataracts occur naturally with age and cloud the eye’s lens, turning it opaque. Despite the advent of modern cataract removal surgery, cataracts remain the leading cause of blindness globally. Researchers at King’s College London looked at whether certain nutrients from food or supplements could help prevent cataract progression. They also tried to find out how much environmental factors such as diet mattered versus genetics.

The team examined data from more than 1,000 pairs of female twins from the United Kingdom. Participants answered a food questionnaire to track the intake of vitamin C and other nutrients, including vitamins A, B, D, E, copper, manganese and zinc. To measure the progression of cataracts, digital imaging was used to check the opacity of their lenses at around age 60. They performed a follow-up measurement on 324 pairs of the twins about 10 years later.

During the baseline measurement, diets rich in vitamin C were associated with a 20 percent risk reduction for cataract. After 10 years, researchers found that women who reported consuming more vitamin C-rich foods had a 33 percent risk reduction of cataract progression. Continue reading

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What About Eating When You Are Sick? Infographic

I thought there was some good info here. Although I have enjoyed robust good health for the past nearly six years of writing this blog, anything I can do to reduce sick time is on my radar. With cold and flu season approaching – it couldn’t hurt.

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Tony

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What About Vitamin C Replacing Exercise?

I don’t know if you saw any of them but in early September stories started circulating about vitamin C  being used successfully as a substitute for exercise, having similar cardiovascular benefits as regular exercise in adults.

athletic runner's shape made out of vitamin pills

The LA Times carried the story from the 14th International Conference on Endothelin: Physiology, Pathophysiology and Therapeutics.

According to an American Physiological Society press release, “Overweight and obese adults are advised to exercise to improve their health, but more than 50 percent do not do so….

“The blood vessels of overweight and obese adults have elevated activity of the small vessel-constricting protein endothelin (ET)-1. Because of the high ET-1 activity, these vessels are more prone to constricting, becoming less responsive to blood flow demand and increasing risk of developing vascular disease. Exercise has been shown to reduce ET-1 activity, but incorporating an exercise regimen into a daily routine can be challenging. This study, conducted at the University of Colorado, Boulder, examined whether vitamin C supplements, which have been reported to improve vessel function, can also lower ET-1 activity. The researchers found that daily supplementation of vitamin C (500 mg/day, time-released) reduced ET-1-related vessel constriction as much as walking for exercise did. Vitamin C supplementation represents an effective lifestyle strategy for reducing ET-1-mediated vessel constriction in overweight and obese adults, the researchers wrote.

“Caitlin Dow, PhD, postdoctoral research fellow at the University of Colorado, Boulder, presented “Vitamin C Supplementation Reduces ET-1 System Activity in Overweight and Obese Adults” Friday, September 4.

As a believer in the mantra, eat less; move more; live longer, I was extremely skeptical. Taking a pill doesn’t work muscles or create movement which our bodies must have to remain healthy. But, I am not a doctor, nor do I mean to play one writing this blog.

So, I was pleased to see that Peter Lipson of Forbes, shared my skepticism. He wrote, “This was a report at a conference. If the study is ever published I look forward to seeing more details, but not as a clinician. As a doctor who has an interest in physiology, this stuff sounds really cool. But it is just a tiny study, with no clinical significance of any kind. To be clinically significant, it would have to be a much larger study, it would need a control group of subjects who did not get exercise or vitamin C, and it would have to measure a clinically relevant outcome, something like blood pressure, heart attacks, strokes–something that would tell us if the findings can help real patients.

“The only way to decrease the risks of being sedentary and obese is to eat healthier and to get moving.”

Amen.

Tony

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How Do You Get Healthier Skin? – Infographic

The most interesting aspect of this infographic about healthier skin is that everything on it is just plain good for you. I don’t know a lot of people that combine nutrition and their skin.

I have had three operations to remove skin cancer from my body, but have never considered my diet as contributing to that. It was just sun exposure.

Maybe that’s a girl thing. I am an old guy, so understandably out of it, if that is the case. In any event, whether you have ever thought about what you were eating might or might not be good for your skin, trust me, everything on this post is good for you.

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6 Super Facts About Bananas – Infographics

I think they taste great and are utterly simple to eat, but isn’t it nice to know that there are wonderfully healthy aspects to eating bananas, too?

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Tony

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Get More Vitamin C With This Summer Fruit Salad

Athletic Performance Training Center

img_1724[1]For most of us, summer is the perfect time to get fruits that are less than readily available out-of-season.  And eating more fruit is a great way to increase your vitamin C intake.

Studies show that vitamin C is a powerful and effective antioxidant that offers a wide array of important health benefits, including:

  • lowers blood pressure and stroke risk
  • regulates nitric oxide levels
  • improves peripheral blood flow
  • aids in cellular repair
  • strengthens immune system
  • improves cardiac health
  • helps avoid degenerative diseases
  • improves eye health

To ensure that you get at least the recommended 90 mg per day, eat a 1 cup serving of a fruit salad made from any combination of oranges, strawberries, papaya, kiwi, and mango.  If you have another favorite, toss it in there, too (I like watermelon — a good source of vitamin C and more lycopene than tomatoes).  All these fruits are…

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Green Ginger Grapefruit Smoothie – Guest Post Kelli Jennings

Regular readers know that I am a nearly daily bike rider here in Chicago. As such I read some cycling blogs, too. One of my faves is Loving the Bike.

And, one of that blog’s regular contributors is Kelli Jennings, an Expert Sports Nutritionist who writes Ask the Sports Nutritionist.

Kelli is not only a world class athlete, but also a first rate nutritionist who writes clearly and accurately about her subject.

She recently wrote an item Green Ginger Grapefruit Smoothie   that I thought would interest you.

red-grapefruit

 

I hate to be a downer, but I’ve got some bad news.  Grapefruits are tough to come by in the summer.  The prices go up and they’re not as plentiful.  I know, this likely ruined your Thursday.  I guess the only thing to do is eat ‘em up, while you can.

This week, we’ll review why grapefruits should be one of your go-to fruits and we’ll “wake it up” with a wonderfully refreshing grapefruit smoothie.  Grapefruits go above and beyond the nutrients of many foods, even other ones found in produce section.  Did I mention they can help you lose weight?  Bring on the grapefruits!

Recipe of the Week: Green Ginger Grapefruit Smoothie

Ingredients:
3/4 cup Greek yogurt or 1/2 scoop protein powder
1/2-1 pink grapefruit, peeled well
3/4 cup berries
1/4 avocado
1 cup spinach or other greens
1/2″ slice ginger
2 Tbsp chia seeds
1/2 cup water ice, if desired for consistency

Instructions:
Place all ingredients in the blender and process until smooth. Enjoy!

Nutrition information: Approximately: 385 calories, 44 gm carbs, 11 gm fiber, 15 gm protein.

Comments:

1) In the picture, this smoothie is obviously not green. I call it “green” because it includes a grapefruitsmoothie1-225x300whole cup of green. The berries’ color overtake the green. Either way, it’s not easy being green, and it’s all good stuff.

2) This is not Jamba Juice. If you want your smoothie to taste like Jamba Juice, you’ll have to go there and pay for a smoothie much higher in sugar and processed ingredients. If not, I think you’ll feel refreshed and satisfied having started your day with some ginger, greens, and grapefruit. I know I do!

Next, there’s lots of good reasons to eat grapefruits while you still can. On the list, is potential weight/fat loss. You’ve heard of the grapefruit diet, right? Eat grapefruits and lose weight. And of course, most cyclists wouldn’t mind losing fat and improving strength to weight ratio. But, is it science or quackery? Is there something magic to the grapefruit? Well, you can rest assured that I’m certainly NOT recommending you eat nothing but grapefruits. But, it may help to add them. Here’s some food for thought: Continue reading

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Filed under biking, diet food, Exercise, ginger, LDL Cholesterol, Weight, weight control, weight loss

The lowdown on Vitamin C

Cooking with Kathy Man

A major review of the evidence has found that taking vitamin C supplements does not prevent people catching colds, and doesn’t cure them, either, although it might help your cold clear up slightly sooner.

What do we know already?

The common cold is a major cause of illness, and of time off work and school. It’s not usually serious, and it clears up by itself. But the symptoms can be unpleasant and exhausting.

There are about 200 viruses than can cause cold symptoms, and there isn’t much doctors can do about them. Antibiotics are useless against colds – antibiotics fight bacteria but can’t help against viruses. Over-the-counter treatments like paracetamol and decongestants can treat some of the symptoms, but they aren’t a cure.

Doctors have been looking at whether vitamin C helps prevent and treat colds for about 70 years, and studies have found different results. This review looked at…

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Just what we need to learn in cold season ….

Cooking with Kathy Man

New research from Karolinska Institutet in Sweden shows that men who take vitamin C supplements regularly run a higher risk of developing kidney stones. The study, which is published in the scientific periodical JAMA Internal Medicine, did not however observe an increased risk between kidney stones and multivitamins – which contain lower concentrations of vitamin C.

The research is based on data from a large population-based study of men from Västmanland and Örebro counties, who were monitored for 11 years. A total of 23,355 men were identified who had no history of kidney stones and who took either no dietary supplements or supplements in the form of vitamin C only. During the study period, 436 of the participants developed kidney stones that required medical attention. The researchers then compared the risk of kidney stones in vitamin C-takers with that in men who did not take any supplements. The analysis was…

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