Vitamin C Sources and Reducing the Mortality Rate

By: Michael Lam, MD, MPH


Vitamin C sources are important Vitamin C sources, such as fruits and vegetables, 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% 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 strong vitamin C sources was linked with a 20% 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 on Mortality Rate and Vitamin C Sources

A very significant study. About 80% 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 as a healthy choice for vitamin C sources.

Fruits and vegetables are excellent Vitamin C sourcesLikewise, eating the proper amount and type of fruits and vegetables can’t be done in isolation. If the rest of the diet is composed of processed foods and highly refined sugars, the negative effects of this kind of food will easily overshadow the health benefits of organic foods. Pesticides and antibiotics, for example, are depressingly prevalent across nearly all of the food industry, meaning that every day you may be consuming these chemicals and adding to the toxic load your body has to contend with. Furthermore, many convenience foods today are packed full of overwhelming amounts of sodium, carbohydrates and sugars, contributing to potential hypertension, diabetes and various other maladies.

In order to escape this trap, you can consider following diet guidelines that maximize adrenal health. The best diet choices avoid the overload of preservatives and chemicals that stress your body out. There are already enough sources of stress from work, relationships and lifestyle. Cutting out sources of stress in your diet is one of the simplest ways to reduce the stress load on your body and boost the health of your adrenal glands and all the various functional systems throughout your body.

So while vitamin C is a useful marker that provides insight into the health of your body, it doesn’t mean anything to artificially boost your vitamin C level using just supplements. It must be correlated with intake of the proper amounts and types of fruits, vegetables and other foods that make up your entire diet.

Vitamin C sources