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Vitamin C: Tips For Increasing Your Intake
A new RDA?
According to a recent issue of the Journal of the American Medical Association (JAMA), the National Institutes of Health is taking another look at the Recommended Daily Allowance (RDA) for vitamin C. The current RDA for vitamin C is 60 milligrams per day—about the amount you get from one orange. Due to recent findings on the potential health benefits of this wonder vitamin, the NIH is now considering boosting the RDA to somewhere between 100 and 200 milligrams per day, two to three times the current recommendation.
Why all the hype?
Vitamin C has long been known for its value as an antioxidant. Antioxidants are natural compounds found in many of the foods we eat. The most well known antioxidants are vitamin C, selenium, beta carotene and vitamin E. Antioxidants work by inhibiting toxic substances in the body (also known as "free radicals") which may lead to the development of cancers, heart disease and the aging process. There has been a strong correlation between diets high in fruits and vegetables (which are rich in antioxidants) and reduced risk of chronic diseases. Vitamin C may account for much of this protection. However, we are also finding numerous other compounds within fruits and vegetables, collectively called "phytochemicals", that may also play a preventative role. Phytochemicals are defined simply as chemicals found in plants. They occur naturally in fruits, vegetables, grains, nuts and seeds. These substances, many of which also have an antioxidant effect, may protect our bodies from cellular damage that can lead to cancer and other chronic diseases.
Due to the strong correlation between diets abundant in fruits and vegetables and disease prevention, The National Cancer Institute launched the "5-A-Day" program. The basis of this campaign promotes the intake of a minimum of five fruits and vegetables daily as a good defense against cancer and other diseases. A specific recommendation of this program is to include vitamin C rich fruits and vegetables in the diet each day since vitamin C is a particularly well-researched antioxidant. The mainstay of the program, however, is that by eating five servings of produce daily we can easily take in not just a good dose of vitamin C, but the minimum amount of protective plant chemicals shown to be effective in reducing risk of chronic diseases. Remember, five is the minimum amount. In the case of fruits and veggies it's definitely a situation where more is better!
Diet, Exercise Can Improve Thinking
MONDAY, March 8 (HealthDay News) -- A good diet and regular exercise may help the mind function better, a new study suggests.
"It looks like exercise and diet improve the range of cognitive function," said Patrick Smith, an intern in clinical neuropsychology and a member of a Duke University team reporting the finding online in the March 8 issue of Hypertension. "It helps executive function, learning and psychomotor speed."
The researchers followed 124 men and women with high blood pressure who were 52 and a minimum of 15 pounds overweight, on average.
Led by James Blumenthal, a professor of psychology and neuroscience at Duke, the study was designed primarily to determine the effect of diet and exercise on blood pressure and included people with mild to moderate high blood pressure.
The mental studies were included because "some previous data linked exercise and diet to better cognitive function," Smith said. The new results verified those findings, he noted.
A third of the participants went about eating and exercising as they usually did. Another third followed the DASH -- Dietary Approaches to Stop Hypertension -- diet, which emphasizes low-fat dairy products, fruits and vegetables, in combination with regular exercise. The final third were in a program that combined the DASH diet with a weight-management program and aerobic exercise.
Two strategies were used in the weight-management program: One centered on reducing portion size and changing habits, such as snacking. The other used an approach called appetite awareness training, which provides guidelines on how much to eat, not just what to eat.
Smith said the exercise part of the program wasn't drastic -- "workouts of 30 minutes three to four times a week, enough to put the heart up to 75 to 80 percent of its maximum rate."
To assess the effects on mental function, the participants were asked to do certain paper-and-pencil tests, such as crossing off specific digits on a page of numbers as quickly as possible.
The group that ate well and exercised regularly had an overall 30 percent improvement in mental function by the end of the four-month period, the researchers noted.
Physical activity does seem to have a direct effect on brain cells, Smith said. "There are neurochemical changes that happen with exercise, he said. There is increased production of brain-derived neurotrophic factor, which stimulates connection with other brain cells, he said, but also there is some evidence that it helps grow new brain cells."
And the combination of good eating and exercise also produced the expected physical advances. Diet-and-exercise participants lost an average of 19 pounds and lowered systolic blood pressure (the higher of the 120/80 reading) by 16 points and diastolic pressure by 10 points by the end of the four-month program.
Some experts believe the study has shortcomings, however. It's a well-done study, but one that has flaws, said Dr. Donald LaVan, a clinical associate professor of medicine at the University of Pennsylvania and a spokesman for the American Heart Association.
"Its entirely too small," LaVan said. "I would call it a keyhole study, suggestive but nothing definitive. Also, it did not have a control group to look at the effect of exercise alone. We need a bigger study with a longer duration and a control group for exercise alone."
Nothing in the study should deter anyone from exercising for the sake of the mind as well as the body, LaVan said.
"Exercise is great," he said. "But how much exercise itself contributes to mental function is not clear."
More information
Advice on physical activity is given by the American Heart Association.
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