Regular doses help ward off heart disease, cancer, diabetes
By Donna Gray, For Neighbours
Two well-known, affordable, and accessible vitamins have long been touted as being the means to a healthier body and boosted immunity to colds.
Expanded research is also proving that regular doses of Vitamins C and D will also help treat and prevent diseases such as heart disease, cancer, diabetes, osteoarthritis and even multiple sclerosis.
Last year, an American research project became the talk of the industry, revealing that 1,200 women who took a Vitamin D supplement regularly reduced their chances of cancer by 60 per cent than those who didn’t take the supplement.
Two years ago, a league of investigators with the National Institutes of Health in the U. S., found that controlled doses of Vitamin C may keep cancer tumour patients alive longer.
Other studies around the world are also revealing similar findings and potentially, promise, for both vitamins.
So, why have these simple, handy, and budget-friendly vitamins been overlooked by the medical profession, and so underused by the masses?
Dr. Michael Holick, professor at the Boston University School of Medicine and author of The UV Advantage, says the information was always there, but the obvious connection wasn’t.
“You can’t see a Vitamin D deficiency easily,” he says, “We’ve been trying to make the connection since 1941 when it was first observed. But not everyone is convinced it’s the answer, but more research says otherwise.”
Vitamin D, a fat-soluble element which occurs naturally in our bodies, is void during the winter months, thanks to our latitudinal positioning and lack of strong sunlight.
We get it supplemented through our milk and other products, such as cod liver oil, some vegetables, and salmon or in pill form.
Another lucky link, it also helps the body break down and use calcium/ magnesium supplements.
Holick, who will be speaking to health professionals and the public at Mount Royal College February 26 about Vitamin D deficiency, says every cell is our body has a Vitamin D receptor, and about 2,000 of our genes are thirsty for it.
“Vitamin D regulates cell growth, boosts the immune system and insulin production, and reduces risk in our autoimmune system,” he says.
“It also fights infections, and has an effect on vascular and heart muscle. It can also help to regulate insulin production.”
The average adult in Canada is encouraged to ingest about 200 international units (IU) of Vitamin D through food or supplements. For those 50 and up, that number jumps to 400 (equivalent to two 500 mL of milk.)
Vitamin C, found in a variety of fruits and vegetables, is water soluble, meaning it doesn’t last long in our bodies and we don’t produce it naturally.
In appropriate doses, it helps build muscle fibres and heal injuries on and under the skin, and to bone, and blood vessels.
A powerful antioxidant, Vitamin C can also boost immunity to various diseases, infection, and viruses, (aka, the common cold, although that’s been questioned lately).
It also helps to enhance iron absorption.
The recommended daily dosage sits at 1,000 mg or more a day, but not exceeding 2,000 mg.
Jeoff Drobot, a naturopathic doctor in Calgary, says we need a heck of a lot more of both vitamins, as well as a complete nutritional overhaul in society, if we’re going to stave off disease.
“We live in a society that is mal-nourished from processed foods,” he says. “The best advice is to take 500 mg of Vitamin C twice a day, and get your Vitamin D from a tablespoon of cod liver oil, which gives you 1,300 units of Vitamin D, plus you get essential fatty acids.”
For natural growth of Vitamin D, get some pure sunshine, sans sunblock, for about 15 minutes, but no longer.
The sun is strongest from March to September. After that, rely on vitamin D-rich foods and supplements.
Drobot adds that the reason why there isn’t a lot of research on the positive and healing effects of Vitamins C and D is that there’s no money in it for drug companies.
“You can’t patent a natural product,” he says.
“There is no sense in researching it if it’s already cheaply available on the market. Researchers found out about it more through epidemiological research after the fact. Now they’re dissecting the origin of it to find out if deficiency is the cause.”
Vitamin C and D are considered raw materials that help the body do what it’s supposed to do.
Lynne Lafave, who teaches nutrition at Mount Royal College, says a good first step is to eat foods rich in vitamins and minerals, period (meaning, fruits and veggies), then using a supplement to augment total unit intake.
“A lot of wonderful elements, such as minerals, fibre, and other vitamins are found in whole foods,” she says. “They improve your overall health, not just your vitamin intake.”
You can have too much of a good thing though. For example, excessive vitaminDcan cause headaches, cramps, nausea, abnormal bone growth, and excessive calcium deposits. If you ingest more vitamin C than normal, expect similar reactions, as well as bowel problems.
“When mixing supplements with vitamin-rich foods, you really need to be on top of what is in the safe range,” Lafave says. “A little is good, and extra a lot is a waste of money and bad for health.”
Vitamin D Rich Foods
Milk, fish such as shrimp, salmon, sardines, mackerel and cod, organic and sun-ripened mushrooms such as shiitake, eggs, fortified cereals, fortified yogurts and other dairy products, margarine, butter, and cod liver oil.
Vitamin C Rich Foods
Citrus fruits, raspberries, strawberries, cantaloupe, watermelon, papaya, tomatoes, mango, brussels sprouts, red bell peppers (green too, but not as much), broccoli, leafy green vegetables, cauliflower, cabbage, and winter squash.
