Health Tips

Even if you are not a big believer in taking supplements or other natural remedies, you should at least consider taking Vitamin C. While this amazing nutrient is probably one of the most readily available through a wide variety of foods, it is still surprisingly lacking in the majority of our diets. In fact, according to a July 2009 study published in the American Journal of Epidemiology, almost half of all Canadian adults are deficient in vitamin C, a key factor strongly associated with a growing number of adverse health effects including chronic disease. Studies have shown for years that eating more fruits and veggies (both of which are high in vitamin C) is a basic necessity for optimal health. Vitamin C is a powerful antioxidant. It not only helps boost our immune system, which helps us fight disease and infections, but it is also shown to help prevent heart disease, diabetes, cancer and even weight gain. While these are pretty convincing reasons by themselves to assure we get enough of this potent vitamin, a new study published this month in the American Journal of Clinical Nutrition , shows that early vitamin C deficiency may also be linked to impaired brain development.

This study, completed at the Faculty of Life Sciences at University of Copenhagen, essentially reveals that a vitamin C deficiency may in fact impair the mental development of new-born babies. Although this study used guinea pigs as a model, researchers believe the results are comparable to humans since both humans and guinea pigs are unable to synthesize vitamin C internally and as such, must obtain the vitamin through dietary sources. The study showed new-born guinea pigs who were subjected to a vitamin C deficiency had a significantly worse memory than those provided sufficient vitamin C. Because the highest concentration of vitamin C is typically found in the neurons of the brain, researchers surmise that with a growing number of women of child bearing age who are themselves deficient in vitamin C, we may soon see a rise in the number of children with learning disabilities resulting from a simple lack of vitamin C during pregnancy and into early life.

Other studies show eating plenty of fresh fruits and vegetables high in vitamin C may even be associated with a reduced risk of death from all causes including heart disease and stroke. In fact, one study published March 2001 in the Lancet suggests this association is so strong that just one extra serving of fruit or vegetables a day can result in a 20 percent lower risk of death in healthy adults from all causes. In some cases, the risk of death was even cut in half in those who had the highest blood levels of vitamin C.

While some argue vitamin C alone is not responsible for the lower risk of disease and death observed in the study, rather higher blood levels of vitamin C also indicate an overall healthy lifestyle that includes a nutrient-rich diet that includes sufficient fruits and veggies along with exercise, which in turn leads to a lowered risk of death and disease. Whatever the cause, the study does point to the fact that even small dietary changes can have a profound and lasting effect on our health.

The following is a list of some of the fruits and veggies that contain the highest amount of vitamin C.

Apricots

Beans, Yellow Snap

Bell Pepper

Blackberries

Broccoli

Brussels sprouts

Green and red cabbage

Cantaloupe

Carambola

Cauliflower

Collards

Chili Pepper

Gooseberries

Grapefruit

Guavas

Honeydew melon

Kiwi

Lemon

Lime

Okra

Onion

Orange

Papaya

Pepper

Pineapple

Potato

Prickly Pears

Pummelo

Radish

Raspberries

Rutabagas

Spinach

Summer squash

Strawberries

Sweet potato

Tangerines

Tomato

Watermelon

While food sources are always the best place to start when looking to increase your Vitamin C levels, taking a quality supplement, especially during times of stress or during cold and flu season is a also a good idea. Dr Linus Pauling, twice awarded the Nobel Prize and often referred to as the “Father of Vitamin C” stated large intakes of up to 10 grams of vitamin C each day aids anti-cancer activity within the body. Many nutritionists and doctors disagree but studies continue to show taking at least 1,000 mg/day is not only essential to health but also safe and effective. When taking larger doses of vitamin C however, you should be aware that because this nutrient also has laxative properties, some people may experience diarrhea and even gastritis. As well, because Vitamin C is known to interact with some prescription medications, before taking large doses, you should talk to your health practitioner.