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LIVE LONGER LETTER: Improving Your Vision: Protecting Your Vision: |
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| A Little Vitamin C Goes a Long Way Study uncovers danger of megadosing By Paul Wolf An orange a day helps keep the doctor away. That may be the only lesson you can come away with after a team of researchers at the University of Southern California dropped a bombshell about the apparent hazards of mega-dosing on vitamin C. The USC study, which tracked 573 men and women over three years, found that those who took daily vitamin C pills were two-and-a-half times more likely to experience thickening walls of the carotid artery, according to Anne Shircore, co-"author" of the study which will appear in an upcoming issue of the journal Circulation. Shircore notes that this hardening may be a red flag indicating cardiovascular disease. However, she says that her research team "cannot know for sure what these results mean." Nor can they offer absolute advice on how much vitamin C should be consumed, and in what form. What Shircore can tell us is that "eating fruits and vegetables remains the safest way to get your vitamin C." A large orange has about 60 mgs of vitamin C, the daily recommended allowance. Vitamin C is also found in a variety of other citrus and non-citrus fruits, and in vegetables like broccoli, asparagus, spinach, chard and kale. For the sake of the study, mega-dosing was considered 500 mgs or more daily. Generally, vitamin C pills contain 250, 500 or 1000 mgs. But it is difficult to consume 500 mgs of vitamin C from fruits and vegetables. The study does not contradict the prevailing views that vitamin C - in limited doses - fights infection, boosts the immune system, works in conjunction with other vitamins and antioxidants, and has a positive effect on the cardiovascular system. Vitamin C's role in healing wounds provides a hint as to why arteries may became hardened with large doses. Shircore explains that hardening is a kind of scarring of vascular tissue, a form of hyperactive healing. Additional studies are expected to address lingering questions about the role of vitamin C. Related items: Can Eating More Fruits and Vegetables Prevent You From Growing Old Fruits and Vegetables Can eating more fruits and vegetables prevent you from growing old? By Rita Kennen Are antioxidant vitamins the key to eternal youth? Don't laugh. The claim is not as farfetched as you think. Recent research suggests that eating a diet rich in vitamins C, E and beta carotene may be the closest thing to having your own personal fountain of youth. Here's why: Your Cells Get Old The cells in your body burn oxygen. Loose molecules called free radicals are one of the byproducts of this process. Free radicals travel through cells, upsetting balance and causing damage. Scientists believe cell damage has a direct effect on aging. How Antioxidants Work Antioxidants stabilize the damage caused by free radicals and slow down the aging process. Some cell damage is repaired by the antioxidants that occur naturally in your body. Other antioxidants are found in raw fruits and vegetables. Finding Foods Rich in Antioxidants The best method of getting vitamins and minerals is from the food you eat. Getting more antioxidants in your diet is as simple as eating foods rich in vitamins C, E and beta carotene. Which food contains the most vitamin C? a) 1 cup of broccoli b) 1 medium papaya c) 1 8-ounce glass of frozen orange juice Answer: 1 medium papaya comes in first place, with 188 mg. of vitamin C. I put my money on the glass of orange juice, and lost. Broccoli comes in second, at 116 mg. And the orange juice clocks in at a measly 97mg. Vitamin E is the most efficient antioxidant for fighting free radicals. Which groups of three foods all contain high amounts of vitamin E? a) Beans, dark green vegetables, wheat germ b) Eggs, pancakes, waffles c) Salad dressing, bread, bananas d) Wheat germ, beef, pasta Answer: Beans, dark green vegetables and wheat germ are all loaded with vitamin E. Quick Tip: Sprinkling wheat germ on your morning cereal adds an extra hit of vitamin E. No one can say for sure whether beta carotene reduces your risk of heart disease and cancer. But it is essential for healthy skin and tissues, good vision and fighting infection. Which of the following foods is not a good source of beta carotene? a) liver b) sweet potato c) carrot d) peanut butter e) mango f) spinach g) dried apricots Answer: Peanut butter ranks high on the list of vitamin-rich foods. However, beta carotene is not its strong point. It's loaded with vitamin E. Quick Tip: Raw carrots are easier to prepare than a salad and make a quick and easy afternoon snack. Consuming more fruits and vegetables can help you stay young. Cell damage is directly related to aging. Papayas and broccoli contain high concentrations of vitamin C. Beans, dark green vegetables and wheat germ are all loaded with vitamin E. Carrots and sweet potatoes are a good source of beta carotene. Copyright (c) 2000 MyPrimeTime, All Rights Reserved. |
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