RodrigoPeres.com: February 2013

Do you feel like this sometimes? r-p-t.co.uk

Can Vitamin C Prevent or Treat Cold Symptoms or is it a Myth?

Colds are the leading cause of doctor's visits and the number one reason for absences from work and school.

Vitamin C was first touted for the common cold in the 1970s but studies started as early as 1747 for scurvy. read here…

Vitamin C is probably one of the most well-known vitamins out there. At the very first sign of cold symptoms, many people reach for a bottle of vitamin C supplement. Do you? Vitamin C is such a widely accepted treatment for the common cold that we seek it out in lots of products such as fortified juices, cough drops, and tea.

In the past 40 years, numerous epidemiological and placebo-controlled trials have examined the effect of vitamin C supplementation on the prevention and treatment of colds. More than 30 clinical trials with over 10,000 participants have examined the effects of taking daily vitamin C in doses up to 2 g/day.

Overall, experts have found little to no benefit in using vitamin C (disapoiting isnt it?) to prevent or treat the common cold. A review of data from a variety of databases found that regular vitamin C consumption may reduce the duration of cold symptoms in both adults and children, but it does not decrease the severity of cold symptoms

In 2010, researchers looked at all the scientific studies and found that taking vitamin C every day did not prevent the number of colds that a person got. In some cases, however, it did lead to a slight improvement in symptoms.

HOWEVER, IF THE VITAMIN C IS STARTED AFTER COLD SYMPTOMS APPEAR, THERE WAS NO BENEFIT SEEN AT ALL.

But highly physically active people training in stressful and extreme conditions such as soldiers training in the Arctic and marathon runners (2-3 gym sessions is not highly-active) may benefit from supplementation. In this group, taking vitamin C on a daily basis cut their risk of catching a cold in half. Top 10 Foods Highest in Vitamin C read here…

A wise man once said

“Prevention is better than cure”
but do we listen?

Read more about BODY MOT = Physiotherapy and Massage here…

100 miles per hour & 100,000 germs into the air | r-p-t.co.k

So what does all this mean?

I am sure you don’t want to hear this but taking vitamin C every day, you are not likely to have any fewer colds. However, you may have colds that are a day or two shorter and it do not prevent a cold or affect symptom severity.

Do you want to be more disappointed? Read on… Seven (7) separate studies showed that when vitamin C was started after cold symptoms appeared, vitamin C was no more effective than placebo at shortening the duration of cold symptoms.

Is Vitamin C Safe to Take?

In general, vitamin C is safe to take when ingested through food sources such as fruits and vegetables. (Top 10 Foods Highest in Vitamin C read here…) For most people, taking vitamin C supplements in the recommended amounts is also safe.

Higher doses of vitamin C greater than 2,000 milligrams per day for adults say cause kidney stones, nausea, and diarrhoea.

If you're unsure about taking vitamin C for colds, talk to your health care provider. Your doctor can answer any questions (we all hope so) about vitamin C and colds and about any other dietary supplement that you are taking.

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Check my previous blog about the Top 10 Foods Highest in Vitamin C and other reasons why you should consume vitamin C rich foods.

Top 10 Foods Highest in Vitamin C read here…

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Rodrigo Peres

Nutritional Consultant

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RodrigoPeres.com

Reference:
webmd.com
wikipedia.org
theconversation.edu.au
news.bbc.co.uk

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Top 10 Foods Highest in Vitamin C – Are you thinking about oranges?

RodrigoPeres.com

Most of the time when someone talks about Ascorbic Acid (vitamin C), oranges spring to mind… You may be surprised but oranges do not rank No.1.

When talking about vitamin C, is probably because they are trying to get rid of a cold (does it really prevent cold? Read below) but there are more to vitamin C then just maintaining a strong immune system.

Vitamin C is an essential nutrient required by the body for the development and maintenance of:

> Scar Tissue

· > Blood Vessels

· > Cartilage

Vitamin C is also necessary for creating:

· > ATP

· > Dopamine

· > Peptide Hormones

· > Tyrosine

As a powerful antioxidant, vitamin C helps lessen oxidative stress to the body and is thought to lower cancer risk.

Most forms of cardiovascular disease, joint disease, cancer, eye disease, thyroid disease, liver disease, and lung disease require special emphasis on vitamin C intake. The process of ageing itself requires special attention to vitamin C. In addition to these broader categories, several specific health conditions also require special emphasis on vitamin C.

These specific health conditions include:

Acne
Alcoholism
Alzheimer's disease
Asthma
Autism
Depression
Diabetes
Irritable bowel disease
Parkinson's disease

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The TOP 10 food rich in Vitamin C are: (are you thinking about oranges?)

#1: Red and Green Hot Chilli Peppers
242.5mg (404% DV) per 100 gram serving, 181.88mg (303% DV) in a half cup chopped, and 109.13mg (182% DV) in a single green chilli pepper. Red chillies provide 144mg (240% DV) of vitamin C per 100g serving, 108mg (180% DV) per half cup chopped, and 65mg (108% DV) per pepper.

#2: Guavas
Depending on variety, guavas can provide as much as 228mg (381% DV) of vitamin C per 100g serving, 377mg (628% DV) per cup, and 126mg (209% DV) per fruit.

#3: Bell Peppers
The amount of vitamin C depends on colour. Yellow peppers provide the most vitamin C with 184mg (206% DV) per 100 gram serving, 341mg (569% DV) per pepper, and 95mg (159% DV) in 10 sliced strips. Green peppers provide the least vitamin C with 132mg (220% DV) per pepper.

#4: Fresh Herbs (Thyme and Parsley)
Thyme provides the most vitamin C of any herb with 160mg (267% DV) per 100 gram serving, 1.6mg (3% DV) in a single teaspoon. Parsley provides 133mg (222% DV) per 100 gram serving, 79mg (133% DV) per cup, 5mg (9% DV) per tablespoon, 13.3mg (22% DV) in 10 sprigs.

#5: Dark Leafy Greens (Kale, Mustard Greens, Garden Cress)
Raw kale provides the most vitamin C with 120mg (200% DV) per 100 gram serving, 80mg (134% DV) per cup chopped. It is followed by mustard greens which provide 70mg (117% DV) per 100 gram serving, and 29mg (65% DV) per cup chopped. Garden cress provides 69mg (115% DV) per 100 gram serving, or 35mg (58% DV) per cup.

#6: Broccoli, Cauliflower, Brussels Sprouts
Broccoli provides 89mg (149% DV) of vitamin C in a 100g serving, 81mg (135% DV) per cup chopped, 28mg (46% DV) per piece. Raw cauliflower provides much less with 46mg (77% DV) per cup, raw brussles sprouts provide 75mg (125% DV) per cup, 16mg (27% DV) per sprout.

#7: Kiwi Fruits (Chinese Gooseberries)
A 100g serving will provide 93mg (155% DV) of vitamin C, that is 164 mg (273% DV) per cup, 84mg (141% DV) per fruit.

#8: Papayas (aka: Lechoza, Mamão, Pawpaw)
Papaya is also a great source of vitamin A and folate (vitamin B9). Papaya provides 62mg (103% DV) per 100 gram serving, that is 87mg (144% DV) per cup cubed, and 188mg (313% DV) in a medium sized papaya.

#9: Oranges and clementine (Tangerines)
Oranges provide 59mg (99% DV) per 100 gram serving, 98mg (163% DV) per cup, and 83mg (138% DV) per orange. clementine, or tangerines, provide 49mg (81% DV) per 100 gram serving, or 36mg (60% DV) per fruit.

#10: Strawberries
Strawberries provide 59mg (98% DV) per 100 gram serving, 98mg (163 % DV) per cup slices, and 11mg (18% DV) in a single large strawberry.

DID YOU KNOW?
Vitamin C serves a predominantly protective role in the body. As early as the 1700's, vitamin C was referred to as the "antiscorbutic factor," since it helped prevent the disease called scurvy. This disease was first discovered in British sailors, whose sea voyages left them far away from natural surroundings for long periods of time. Their body stores of vitamin C fell below 300 milligrams, and their gums and skin lost the protective effects of vitamin C. Recognizing limes as a good shipboard source of vitamin C, the British sailors became known as "limeys" for carrying large stores of limes aboard ship.

How do cooking, storage, or processing affect vitamin C?

Vitamin C is highly sensitive to air, water, and temperature. About 25% of the vitamin C in vegetables can be lost simply by blanching (boiling or steaming the food for a few minutes). This same degree of loss occurs in the freezing and unthawing of vegetables and fruits. Cooking of vegetables and fruits for longer periods of time (10-20 minutes) can result in a loss of over one half the total vitamin C content. When fruits and vegetables are canned and then reheated, only 1/3 of the original vitamin C content may be left. Consumption of vitamin C-rich foods in their fresh, raw form is the best way to maximize vitamin C intake.

How do other nutrients interact with vitamin C?

Vitamin C has significant interactions with several key minerals in the body.

Supplemental intake of vitamin C at gram-level doses can interfere with copper metabolism. Conversely, vitamin C can significantly enhance iron uptake and metabolism, even at food-level amounts.

Vitamin C also has important interactions with other vitamins. Excessive intake of vitamin A, for example, is less toxic to the body when vitamin C is readily available. Vitamin C is involved in the regeneration of vitamin E, and these two vitamins appear to work together in their antioxidant effect.

How much should I be taking?

The U.S. Food and Nutrition Board of the Institute of Medicine recommend a daily intake for:
Men 18+ years old = 90 milligrams daily
Women 18+ years old = 75 milligrams daily
Pregnant women 18+ years old = 85 milligrams daily
Breastfeeding women 18+ years old = 120 milligrams daily

Recently, some experts have questioned whether the recommended daily intake should be raised. Others have recommended higher intake in some individuals, such as smokers, in whom an additional 35 milligrams daily has been recommended by some.

The upper limit of intake (UL) should not exceed 2,000 milligrams daily in men or women more than 18 years old (including pregnant or breastfeeding women).