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Vitamin C deficiency linked to chronic disease markers
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Oranges: A High Vitamin C Food, Photo Credit Jon Matthew Photography, www.flickr.com
In the news this week: researchers in Canada have discovered a link between Vitamin C deficiency and increased levels of c-reactive protein, waist circumference, body mass index, and blood pressure. The study, published in the American Journal of Epidemiology found that subjects who did not meet the minimum recommended daily allowance for vitamin C intake more often had these elevated markers of chronic disease.
C-reactive Protein
CRP is a protein found in the blood that increases in response to inflammation and infection. Generally speaking, those with a CRP level above 3.0 mg/l have been found to be at a double risk of having heart disease compared to those whose levels were below 1 mg/l. When inflammation occurs in the blood vessels, arterial damage results and can cause atherosclerosis, or thickening of the blood vessel wall leading to a build up of fatty materials such as cholesterol. Elevated CRP levels are also linked to diabetes, hypertension, and some forms of cancer.
Vitamin C plays a role in fighting infection and may work to control inflammation, lowering C-Reactive Protein. A separate study conducted at the University of California at Berkeley found that a daily does of vitamin C lowered CRP levels after 2 months, compared to those who took a placebo.
Vitamin C and Obesity
A waist circumference over 40 inches in men and 35 inches in women is indicative of high levels of abdominal fat which leads to an increased risk for diabetes, dyslipidemia, hypertension, and heart disease. Body Mass Index is another calculation to determine level of obesity and is a function of weight in relation to height. A BMI over 30 is considered obese.
Vitamin C is inversely related to excess body mass, meaning that those with higher intakes are usually closer to ideal body weight. Individuals with adequate vitamin C status burn 30% more fat during exercise, and those who are depleted in the vitamin are more resistant to fat loss. Vitamin C is a key factor in carnitine, which directs fat molecules to the cells which burn the fat for energy.
Vitamin C and Blood Pressure
Blood Pressure is the force exerted by circulating blood on the walls of the blood vessels. Systolic pressure (the top number) indicates the peak or highest level of pressure in the arteries. Diastolic (the bottom number) is the minimum pressure. Normal is 120 systolic over 80 diastolic.
Some research has concluded that a 500 milligram daily supplement of vitamin c can significantly reduce high blood pressure in hypertensive patients. After one month of consistent intake, both systolic and diastolic pressures decreased by 9%. Vitamin C helps regulate the body compound nitric oxide by acting as an antioxidant.
Vitamin C Deficiency and Food Sources
About 15% of adults in the United States are deficient in Vitamin C. While this is still a relative minority of the population, the number of people with documented deficiencies have risen about 5% in the last 25 years. The primary reasons are decreased fruit and vegetable intake and increased vitamin losses in the processing and transportation of food products.
The Recommended Dietary Allowance (RDA) of vitamin c for adults over 19 years of age is 90 mg for males and 75 mg for females. Intake up to 1000 mg a day appears safe, and excess vitamin c is excreted through the urine rather than stored in body cells. There is no benefit to providing supplementation over 2000 mg per day (considered the upper tolerable level in adults), and excessive amounts can lead to gastric distress and diarrhea.
High Vitamin C foods include fruits (oranges, lemons, kiwi, strawberries, and papaya) and vegetables (parsley, broccoli, bell pepper, leafy greens and Brussels sprouts). Choose fresh, locally grown, seasonal fruit to reduce the vitamin c loss during transportation.
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