Researchers from Norway's Ulleval University reports that increased consumption of foods high in vitamin C including fruits (berries) and vegetables is correlated with reduced thickening of the carotid artery - artery (ies) that supply blood to the brain and face. Arteries blocked by plaque and cholesterol can lead to stroke, heart attacks, or peripheral arterial disease.
Lead author Ingrid Ellinsen said: "High intake of vitamin C and fruits and berries seemed to contribute to the lesser progression of the carotid intima media thickness in elderly men who were given dietary advice."
For three years, 563 men, (average age 70) followed a dietary intervention, supplements of omega 3 fatty acid, both, or neither. The study was called the Diet and Omega 3 Fatty Acid Intervention Trial on Atherosclerosis (DOIT). Researchers used ultrasound to measure artery wall thickness. Dietary intakes were determined using food questionaires.
Results showed that those on the dietary intervention group had less progression of carotid artery thickening than the control group. Omega-3-fatty acid supplementation had no effect on thickness of the artery wall. Ellinsen stated: "This study shows that dietary change may be feasible even in elderly men." The trial was published in the 2009 issue of Nutrition, Metabolism, and Cardiovascular Diseases.
The Physiological Functions of Vitamin C
Vitamin C is a 1st-line, water-soluble antioxdant responsible for maintaining Iron in its reduced state thereby preserving the activation of its numerous iron-containing enzymes which are responsible for the strength and elasticity of vitamin C -sensitive tissues: blood vessels, capillaries, bone, and scar tissues.
It is also an electron donor for 8 human enzymes. It rejuvenates oxidized vitamin E (tocopherol) so it may function again as an antioxidant. Vitamins C and E are the two antioxidant vitamins.
Vitamin C improves the bioavailability of Iron by maintaining it in the reduced form which is more soluble and easily absorbed. It is also a free radical scavenger.
Daily Vitamin C Dietary Intakes for Healthy Persons (DRIs)
- Infants: 0-6 months - 40 mg; 7-12 months - 50 mg
- Children: 1-3 y: 15 mg; 4-8 y: 25 mg
- Males: 9-13y: 45 mg; 14-18y: 75mg; 19-70y older : 90 mg
- Females: 9-13 y: 45 mg; 14-18y: 65 mg; 19-70 y and older : 90 mg
- Pregnancy: older than 18 y - 115 mg; 19-50 y - 120 mg
Daily Vitamin C Tolerable Upper Levels (ULs)
- Infants: 0-12 months: No data available
- Children: 1-3 y: 400 mg; 4-8 y: 650 mg
- Men and Women:
- 9-13 y: 1200 mg; 14-18 y: 1800 mg; 19-70 yrs and older: 2000 mg
* Persons suffering from severe infection, trauma, burns, wasting disease, or stress may need vitamin C at UL levels. The Upper Tolerable Levels represents the maximum amount a person may take without harm. *Smokers need more vitamin C than non-smokers, regardless of gender.
Significant Food Sources of Vitamin C
- Red Bell Peppers 1/2 cup contains 95 mg
- Kiwi Fruit, 1 medium 75 mg
- Orange, 1 medium 70 mg
- Grapefruit juice, fresh 3/4 cup 70 mg
- Mango, one whole, fresh 60 mg
- Broccoli, 1/2 cup cooked 60 mg
- Brussels Sprouts, 1/2 cup cooked 50 mg
- Strawberries 1/2 cup fresh 40 mg
Consumption of Vitamin C rich fruits and vegetables is a safe way of meeting one's daily requirement. While results of vitamin C supplementation studies show inconclusive health benefits, vitamin C intake from food sources have not been associated with adverse effects.
References
- Ellinsen I et al. " Vitamin C consumption is associated with less progression in carotid intima media thickness in elderly men: a 3-year intervention study " Nutrition, Metabolism, and Cardiovascular Diseases, January 2009; 19(1):8-14
- Whitney EN & Rolfes SR Understanding Nutrition, 9th Edition "Vitamin C" Wadsworth, 2002, pp: 335-341
- Dietary Reference Intake for Vitamin C (DRIs) The Essential Guide to Nutrient Requirements The National Academy Press, Wash. 2001; pp:40-57;95-185
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