The Ultimate Anti-Aging Vitamin
A diet full of vitamin C–rich fruits and vegetables isnt just good for your heart, it may also lower your risks of bladder, esophagus, stomach, and lung cancers. Even though more research is needed to find out which compounds in fruits and veggies do the trick, researchers say the association is strong. Someday, C may also be used to treat cancer. High levels of C given intravenously seem to be toxic to cancer cells (studies on vitamin C taken orally showed no effect on cancerous cells). Intravenous C appears to trigger the formation of hydrogen peroxide, which kills some cancer cells while leaving healthy cells unharmed, says lead study author Mark Levine, MD, chief of the molecular and clinical nutrition section and senior staff physician at the National Institutes of Health. Levine says doctors at the University of Kansas Medical School and Jefferson Medical College in Philadelphia are trying this therapy on cancer patients.
What to do now: “Strive for five or more fruits and vegetables daily, in a rainbow of colors,” Levine says. “Its where the most benefit is.
Boost brain power
Pairing vitamins C and E is smart for another reason: It may lessen your Alzheimers risks by as much as 64 percent, according to research in the Archives of Neurology. Just 500 milligrams of C and 400 IU of E appear to be enough. The brains high fat content makes it especially vulnerable to free radicals, but these antioxidants may act as shields, says study author Peter Zandi, PhD, an assistant professor at Johns Hopkins University Bloomberg School of Public Health. “Some studies suggest that vitamin E does its job reducing free radicals in the body, but then its capacity is depleted,” Zandi says. “Vitamin C may recharge E.”
What to do now: Try taking C and E supplements, and talk to your doc about your risks for Alzheimers and dementia.
Save your eyesight
Vitamin C cant prevent the need for reading glasses around age 45. But anti-oxidants, including C, help prevent one of the leading causes of blindness: age-related macular degeneration (AMD). More than 3.5 million Americans are thought to be in the early stages, and the disease strikes more women than men. A major clinical trial sponsored by the National Eye Institute showed that a daily supplement of 500 milligrams of vitamin C, 400 IU of vitamin E, 15 milligrams of beta-carotene, 80 milligrams of zinc, and 2 milligrams of copper reduced the risk of moderate or severe AMD-related vision loss by up to 25 percent. The antioxidants neutralize damage to the retina caused by, you guessed it, free radicals.
What to do now: If youre at high risk for AMD (youre overweight or have a family history), check to see if your multi-vitamin contains the studys amounts of C, E, beta-carotene/vitamin A, zinc, and copper. Chances are, its C and E levels fall short, but additional supplements will do the job. (Caveat: Dont follow this advice if you smoke; this level of beta-carotene may up your lung-cancer risks.)
Help you live longer
Youve probably heard that green tea boosts the bodys defenses against toxins. Thats important because toxins are thought to contribute to cancer, heart attack, stroke, and lots of other maladies. In fact, one to two cups a day may reduce a womans risk of dying by about 20 percent, Japanese researchers say. Whats the vitamin C connection? Citrus juices (lemon, lime, orange) may supercharge the immunity-boosting power of green tea. A new Purdue University study found that mixing citrus juice with green tea allowed 80 percent of the teas anti-oxidants to stick around after simulated digestion, making the pairing healthier than thought, says study author Mario G. Ferruzzi, PhD, assistant professor in Purdues department of food and nutrition.
What to do now: Add at least an ounce of citrus juice to your green teaor try Tazo Lemon Green iced tea or SoBe Green Tea 3G. Both drinks are stocked with vitamin C.