Fruits and vegetables high in vitamin C are associated with a reduced death risk
from all causes including heart disease and stroke. Even small increases in
levels of vitamin C in the blood reduced the risk of heart disease and death in
healthy adults.
The risk of death was reduced by 50 per cent for individuals who had the
highest levels of vitamin C in their blood compared to those with the lowest
levels. It is important to note that the antioxidant vitamin C alone is not
responsible for the lower risk of disease and death as observed in the study.
Rather, an intake of vitamin C is a marker for an overall healthy lifestyle that
includes a nutrient-rich diet, exercise and no smoking.
In other findings, high blood levels of vitamin C were linked to a decreased
risk for cancer among men and not women. Experts added that small dietary
changes could have a profound effect on health.
Just one extra serving of fruit or vegetable was linked with a 20 per cent
lower risk of death from all causes regardless of age, blood pressure,
cholesterol, smoking, diabetes and use of dietary supplements.
The Lancet (March 3, 2001;357:657-663) explained that the results are based
on a single measurement of vitamin C in the blood of nearly 20,000 individuals
aged 45 to 79 in England and medical data over a four-year period.
Information provided is courtesy of and compiled by the Academy of Anti-aging
Research staff, editors, and other reports.
Anti-Aging Perspective:
A very significant study. About 80 percent of the supermarket budget goes to
buy processed food. This study should be a wake up call for many to switch to
organic vegetables and the need for vitamin supplementation.
The blood levels of vitamin C appear to be a strong and specific indicator of
high fruit and vegetable intake, and it may be all the other components of high
fruit and vegetable intake that are protective for mortality, not just vitamin
C. Taking vitamin C supplement alone without proper organic fruits and
vegetables is not the solution. Taking fruit juices for the vitamin C can cause
more harm than good due to the high level of sugar within the juice.
Vitamin C is a strong antioxidant that fights free radicals. Free radicals
are compounds responsible for many degenerative disease and aging.
How much vegetables should you take? Minimum 10 servings a day is recommended
for anti-aging. Eating the right kind of vegetables is important. Stay away from
those that are grown below the ground (carrots, potato, yam) and staying with
green leafy vegetables is the best. Generally, a weekly consumption of 10- 20
pounds of vegetables is recommended. Drinking vegetable juice is a good way to
make sure you are getting the right amount of antioxidants if you are not a
strong fan of eating vegetables.
I advise most adults to eat 20 pounds of vegetables per week. Basically one
pound of vegetables at every meal.
