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The Top 7 Health Benefits of Garlic with Studies

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health benefits of garlicIt has been said that all current drugs and medications are simply versions of herbs and foods that can be patented by the drug companies.

These herbs have been freely used throughout history for their healing benefits. The biggest jewel in the crown of all medicinal herbs is garlic.

In earlier days, when antibiotics and other drugs weren’t in existence, the garlic clove stood in the place of the pharmaceutical industry for its large rainbow of potent health benefits.

Recent studies are confirming and substantiating the power of health benefits of garlic. The ingredient in garlic that gives it its medicinal qualities is allicin.  Garlic is also high in sulfur and the vitamins B6, C and B1.

Garlic was once known as “Russian Penicillin” because of its ability to act as a natural antibiotic against bacteria, viruses, fungus and colds, as well as its ability to strengthen the body to prevent overall disease.

1. Garlic Prevents the Common Cold – “Advances in Therapy” Journal

This study included 146 people who received either a placebo or an allicin-containing garlic supplement for 12 weeks. The participants recorded any common cold symptoms and infections in a daily diary. At the end of the study, there were 63% less colds in the garlic group and they recovered much faster when infected – in an average of 1.5 days versus 5 days.

This research also showed that those taking the placebo were much more likely to get more than one cold over the treatment period. The researchers concluded that: “An allicin-containing supplement can prevent attack by the common cold virus.”

2. Garlic Gel for Recurrent Hair Loss – “Indian Journal of Dermatology”

In order to determine the health benefits of garlic for recurrent hair loss, a garlic gel was applied to the scalp.  Researchers divided the participants into two groups. One group used a garlic gel for three months and the other used a placebo. In addition, both groups used a steroid cream on the scalp. The size of the patches and overall state of the hair was recorded each month.

At the end of the study, very good responses were observed in the garlic group. The study showed that the use of a garlic gel significantly added to the therapeutic benefits from the steroid cream and that it’s an effective hair loss remedy.

3. Heavy Metals in the Body Detoxified by Garlic – “Basic Clinical Toxicology” Journal

Workers at a car battery industry with chronic lead poisoning were used in this study. The workers were split into two groups: One that received allicin from garlic three times a day and the other group received the drug d-penicillamine.

At the end of the four week study, the symptoms of lead poisoning were examined. The researchers reported significant improvement in the garlic group including less irritability, fewer headaches, better tendon reflexes and lower blood pressure. None of these benefits were seen in the d-penicillamine group.

4. Dietary Garlic Prevents Hip Arthritis – “Musculoskeletal Disorders” Journal

1,000 healthy female twins participated in this study. The team of researchers recorded the details of the diets of the twins and compared these with x-ray images that showed the degree of osteoarthritis development in the hips, spine and knees.

Their discovery was that a high intake of vegetables and fruits, particularly those high in sulfur such as garlic and onions, resulted in lower signs of the beginnings of osteoarthritis in the hip.

Dr Frances Williams, lead author of the study from King’s College London, said: “…These findings may point the way towards future treatments and prevention of hip osteoarthritis.”

5. Aged Garlic Extract Lowers Blood Pressure – “Maturitas” (the European Menopause Journal)

This study followed 50 patients over a 12 week treatment period. The patients were being treated with medication for high blood pressure, but it remained high and uncontrolled. The results showed that an aged garlic extract was effective in lowering blood pressure for patients with uncontrolled hypertension.

6. Garlic Enhances Exercise Tolerance – “Indian Journal of Physiology”

In a study of 30 patients with heart disease, treadmill tests were to examine their exercise capacity.  After the initial test, they were given garlic oil capsules daily for six weeks. When the test was repeated, it was shown that the garlic had greatly improved their heart rate at peak exercise and had also reduced the work load on the heart. This gave the patients better exercise tolerance and ability.

7. Garlic Lowers Risk of Lung Cancer by 44% – “Cancer Prevention Research”

In this 7-year long study, researchers at a medical center in China interviewed 1,424 lung cancer patients and also 4,543 healthy people. They were asked questions about their diet, smoking and how often they ate garlic. Raw garlic consumption of 2 times or more per week was found to be associated with a 44% prevention of lung cancer. For those in the study who smoked, the risk of lung cancer was still reduced by about 30% for those who ate the raw garlic.

How to Take Garlic

Some tasty ways to receive the benefits of garlic include adding it to homemade salsa, guacamole, salad dressings, pasta sauce, in mashed potatoes, and mixed with butter and then spread on bread. It can also be added to vegetable smoothies and hot vegetable dishes.

If raw garlic causes any stomach upset, there are many garlic supplements available that contain good amounts of allicin.

This health news is shared with you by Nutrition Breakthroughs, a provider of nutrition articles and effective natural remedies since 2001. Nutrition Breakthroughs makes the original calcium and magnesium based sleep remedy Sleep Minerals II, as well as Joints and More, the natural solution for joint relief, aches and pains and stronger hair and nails.

Top Vitamin E Health Benefits and Foods With It

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vitamin e foodsVitamin E is a health-giving, disease preventing vitamin that is found in many foods such as almonds, leafy greens, sunflower seeds, eggs, sweet potatoes, avocados, olive oil and rice bran oil.

Studies are showing that vitamin E health benefits include strengthening the heart, assisting in preventing eye disease, boosting immune function and enhancing muscle health.  A stronger heart and immunity can also support better sleep and help remedy insomnia.

The top three antioxidant vitamins are Vitamin E, C and A. An “antioxidant” is a nutrient that counteracts and neutralizes the harmful effects of oxygen in the body. These “oxidative” effects contribute to aging and disease and are caused by an unhealthful diet, air pollution, smoking, drinking, and also by the normal processes of digestion and metabolism.

Vitamin E is a key player in the fight for a healthy heart. A study from the New England Journal of Medicine found that men who consumed higher amounts of vitamin E had a lower risk of heart disease. This benefit occurred with 60 to 100 international units (IU) per day, although the amount often used for disease prevention is 400 IU daily.

The health of the red blood cells is vital as they carry oxygen from the lungs to the rest of the body. In a study from the journal “Nutrition Research”, the breakdown of red blood cells was decreased by 38% in adults that took 300 milligrams of vitamin E daily for four months. Levels of vitamin E in the blood increased significantly and cellular oxygen stress was lowered by 47%.

The University of Hong Kong did a study on how vitamin E benefits immunity, which showed that there’s a specific requirement for vitamin E in immune cells. The vitamin was demonstrated to strengthen immunity and help immune cells to flourish.

Vitamin E health benefits for sleep were discovered in a recent study from the journal of Gynecologic and Obstetric Investigation.  It was found to be a natural alternative to estrogen therapy and an effective remedy for hot flashes and night sweats.

The researchers found there were significant improvements in the hot flash severity score after women took a 400 IU vitamin E (in a softgel cap) daily for 4 weeks. They concluded that vitamin E is recommended for the treatment of hot flashes, which for many menopausal women is great news and an effective aid to better sleep.

Another aspect of vitamin E is that it has the potential for preventing or delaying prostate cancer in men, according to the book “Vitamin E: New Research”.

It isn’t surprising that Vitamin E is vital to the health of the muscles and enhances the ability to exercise, because the heart is essentially muscle tissue and vitamin E is known to strengthen it.

In a study from the Medical College of Georgia, it was found that exercise causes muscle cells to burn a lot more oxygen than usual, causing “oxidative” stress in muscles.  Their finding was that vitamin E is essential to rapid muscle cell membrane repair and it can also help to prevent muscle-wasting diseases.

Vitamin E foods such as nuts, leafy greens, sunflower seeds, eggs, sweet potatoes, avocados, olive oil and rice bran oil are great ways to get more of it, and vitamin E supplements are also beneficial to overall health.

This natural health news is provided by Nutrition Breakthroughs, a provider of health articles and effective natural remedies since 2001. Nutrition Breakthroughs makes the original calcium and magnesium based natural sleep aid Sleep Minerals II, which contains highly absorbable forms of calcium, magnesium and vitamin D, formulated in a base of vitamin E-rich rice bran oil.

Richard P. of Parkville, Maryland says: “The Sleep Minerals are making quite a difference. I was regularly waking up at around 3:00 a.m. and after a few days use my sleep improved quite a lot. I wake up once a night to go to the bathroom, but the great thing is, I then fall back asleep and sleep several more hours. This has been a great improvement.”

For more information on Sleep Minerals II visit this page.

Hot Flashes, Night Sweats: Sage Leaf Effective

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Sage leaf is a delicious herb used in cooking, particularly with poultry and pasta sauces, and it has a long history of use for medicinal purposes.

It belongs to the mint family, along with oregano, rosemary and thyme.

It’s been used by herbalists to treat sore throats, strengthen the nervous system and improve brain function. The German Health Commission officially approved the use of sage for excessive sweating and one German study found sage to reduce excessive perspiration by 50%. Sage leaf is also a well-researched remedy for hot flashes and night sweats in menopause.

In a breakthrough study from Switzerland, researchers examined the use of a fresh sage preparation for treating hot flashes and other menopause symptoms in women. The women were an average age of 56, they were menopausal for at least 12 months, and they experienced 5 or more hot flashes per day. The women took a daily tablet of fresh sage leaves for 8 weeks.

The average number of hot flashes decreased considerably each week from week 1 to week 8. Mild hot flashes decreased by 46%, moderate flashes decreased by 62%, severe hot flashes decreased by 79%, and very severe ones decreased by 100%. The Swiss researchers concluded that fresh sage has great value in the treatment of hot flashes and other related menopause symptoms.

Italian scientists have also taken an interest in studying sage for women at menopause. They set out to study the effects of a combination of sage and alfalfa leaves on symptoms such as hot flashes, night sweats, insomnia, dizziness, headaches and heart palpitations.

The Italian study lasted for three months and followed thirty menopausal women who took a sage and alfalfa supplement daily. At the end of the study, hot flushes and night sweats had completely disappeared in twenty of them and the others had reduced symptoms – making the combination of sage and alfalfa an effective remedy for menopause discomforts.

The minerals calcium and magnesium have also been the subject of studies on hot flashes. One study from the Virginia University Health System found that magnesium supplements reduced hot flash frequency in women from 52 to 28 per week — a 41% reduction.

One natural sleep aid with benefits for hot flashes is Sleep Minerals II from Nutrition Breakthroughs. This softgel formula contains highly absorbable forms of calcium and magnesium, the best minerals for sleeplessness and insomnia, as well as for hot flashes, night sweats, heart health, restless legs syndrome, bone strength, teenage insomnia and menopause insomnia.

Anita L. of New Caney, Texas says: “I was having hot flashes every 30 minutes to an hour through the night and was so miserable. After about two weeks of taking the Sleep Minerals, I noticed an incredible difference with my sleep. I have much less interruption from flashes, I’m sleeping much better and I’m a lot more comfortable.”

Natural menopause remedies such as sage, alfalfa, calcium and magnesium are healthy options for women with hot flashes and insomnia. For more information on Sleep Minerals II visit this page.

Study: Is Vitamin C As Good as Exercise for Heart Health?

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vitamin cVitamin C is one of the most famous vitamins as it benefits so many areas of the body.  It isn’t stored in the body and its highest sources are fresh vegetables and fruits.

This vitamin strengthens bones and teeth, heals wounds, fights infections, smooths skin wrinkles (by helping to make collagen), and supports heart and eye health.

Especially for heart health, vitamin C has been the topic of research studies for its ability to lower blood pressure and increase the health of blood vessels.

A recent study from research scientist Dr. Caitlin Dow at the University of Colorado at Boulder, focused on 35 obese or overweight adults. These adults are often advised to walk for exercise, but they can find it a challenge to include it in their daily lives.

Dr. Dow’s research found that 500 mg. of time-release vitamin C taken daily, reduces blood vessel constriction as much as walking does.

Overweight and obese people have higher levels of a certain vessel-constricting protein which makes their blood vessels less responsive to blood flow and increases the risk of developing vascular or heart disease. Exercise has been shown to reduce the effects of this protein and benefit the blood vessels.

The University of Colorado study compared the daily use of vitamin C supplements to daily walking in a group of 35 sedentary, overweight individuals. Blood flow was measured before and after each alternate remedy.

Daily supplementation of vitamin C (500 mg/day, time-released), reduced blood vessel constriction as much as the walking exercise did. Their recommendation: Vitamin C supplementation represents an effective lifestyle strategy for this condition.

In addition to this current study, the American Journal of Clinical Nutrition published a review of 29 research trials on people with high blood pressure and concluded that vitamin C has a useful role in lowering it.

This health news is shared by Nutrition Breakthroughs, a provider of natural health articles and effective natural remedies since 2001. Nutrition Breakthroughs makes the original calcium and magnesium based sleep aid Sleep Minerals II, as well as Joints and More, the natural solution for joint relief, aches and pains and stronger hair and nails.

Magnesium Foods: Remedy Insomnia and Pain

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Magnesium deficiency is very common these days.  A recent government study shows that 68% of Americans do not consume the recommended daily intake of magnesium, which is 400 milligrams per day.

Magnesium can be found in foods such as green leafy vegetables, black beans, pumpkin seeds, almonds, avocados, figs, bananas, brown rice, and other beans, nuts and seeds. Magnesium supplements are a good option as well, particularly those containing magnesium citrate which is very absorbable.

Sidney Baker, M.D., a practicing doctor with a special interest in the nutritional aspects of chronic health problems says: “Magnesium deficiency can affect virtually every organ and system of the body. One may experience muscle twitches, cramps, soreness, back aches, neck pain, tension headaches, and fatigue or weakness.”

Studies show that magnesium can soothe insomnia, support heart health, normalize blood sugar, relieve headaches and ease menopause symptoms.  In one study from the University of Iran, people with insomnia were given magnesium tablets twice a day for eight weeks.  They experienced significant increases in quality sleep time, with less night time interruptions and fewer early morning awakenings.

Magnesium can help prevent diabetes.  Researchers at the Harvard School of Public Health evaluated the dietary intake of specific nutrients for more than 85,000 women and 42,000 men.  They found that the men and women whose diets included the largest amounts of magnesium were the least likely to develop type 2 diabetes.  Most of the participants consumed magnesium through foods, such as whole grains, nuts and green leafy vegetables.

Studies have found that people with migraine headaches have low concentrations of magnesium in their body. The word “cephalalgia” literally means head pain or headache. In a German study of 81 migraine patients published in the journal “Cephalalgia”, 42 percent of the people taking oral magnesium reduced both the duration and intensity of their migraine attacks. They also reduced their reliance on medications to control migraines.

One supplement shown to be helpful for insomnia and pain is Sleep Minerals II from Nutrition Breakthroughs. This formula contains highly absorbable forms of calcium citrate and magnesium citrate, the best minerals for sleeplessness and insomnia, as well as for heart health, aches and pains, bone strength and menopause insomnia.

Sleep Minerals II also includes vitamin D and zinc and is delivered in a softgel form with healthy carrier oils, making it more quickly absorbable than tablets or capsules and providing a deeper, longer-lasting sleep.

L.R.C. of Massachusetts says: “I had become dependent on sleeping drugs and couldn’t sleep without them. Now I take the Sleep Minerals before bed and I can sleep through the night without drugs. I’m also able to easily fall back to sleep if I do have to get up. Another benefit is it helps alleviate my chronic fatigue and aches and pains.”

For more information, visit the Sleep Minerals II page.

Potassium Rich Foods, Health Benefits, Insomnia Remedy

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potassium Studies have shown that potassium rich foods can lower blood pressure, improve blood vessel function, reduce risk of stroke, strengthen muscles, help preserve bone density, prevent kidney stones and remedy insomnia.

Potassium is found in many fruits and vegetables, so one of the main sources of a potassium deficiency would be not eating enough of these.

Sometimes potassium is referred to as vitamin K, but they are actually not the same.  Vitamin K is a vitamin found in many fresh foods and potassium is a mineral.

One of the healthiest, highest sources of potassium is the banana, which contains 400 milligrams.  Other good potassium rich foods are avocados, prunes, spinach, sunflower seeds and almonds.

One recent study from the Journal “Sleep” researched the effects of potassium supplements on sleep quality.  The researchers gathered data from wrist monitors and notes made in sleep diaries.  Normal young males on a low-potassium diet participated in the study.  After one week of taking potassium supplements, there were significant improvements in their quality of sleep and less waking up during the night.

This health news is shared with you by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II, as well as Joints and More, the natural solution for joint relief, aches and pains, and stronger hair and nails.

Health benefits of Vitamin D and Vitamin D Foods

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Greetings to you,

Vitamin D is known as the “Sunshine Vitamin” as spending time outdoors in the sun is known to increase vitamin D in the body via the skin.

Our ancestors spent a considerable amount of their time outdoors, but for the first time in history, large amounts of the world population spend most of their time inside their offices and homes.

The American Journal of Clinical Nutrition recommends some regular sun exposure (usually 5–10 min of exposure of the arms and legs or the hands, arms, and face, 2 or 3 times per week) and increased dietary and supplemental vitamin D to guarantee getting enough and preventing a vitamin D deficiency. The foods highest in vitamin D are featured in the chart below.

Vitamin D supports healthy bones, reduces diabetes risk, strengthens the immune system, remedies insomnia and soothes skin conditions. One study on vitamin D supplements for people with insomnia was published in the journal “Medical Hypothesis”. The researchers followed 1500 patients over a 2 year period. A consistent level of vitamin D3 was maintained in their blood over many months.

This produced normal sleep in most of the participants, regardless of their type of sleep disorder. During the research, the authors discovered the presence of high concentrations of vitamin D “receiving sites” or “receptors” in those areas of the brain that are related to the onset and maintenance of sleep.

Vitamin D supports healthy bones. Vitamin D deficiency is a known cause of rickets (soft bones) in children and osteoporosis in adults.The pioneering nutritionist Adelle Davis writes about vitamin D in her book “Let’s Get Well”. She says: “Vitamin D increases calcium absorption…and controls the enzymes necessary to deposit minerals in bones and teeth. This vitamin can be produced on the skin by sunshine provided the oils have not been washed off (the skin).”

A study from the Journal of Investigative Medicine found that vitamin D has important functions beyond those of supporting calcium and bones in the body.  It concluded that vitamin D is a boost to immunity and a deficiency of the vitamin is common in autoimmune disease – a disease where the body’s immune system attacks healthy cells by mistake. These include multiple sclerosis, rheumatoid arthritis, diabetes and inflammatory bowel disease.

As an example, 3 ounces of sardines provides 164 IU (international units) of vitamin D and this is 41% of the recommended daily intake of 400 IU. Daily values are developed by the U.S. Food and Drug Administration to help provide a general guideline, however doses of 1,000 or more daily are not uncommon.

Good vitamin D foods include cod liver oil, sardines, salmon, mackerel, eggs, herring, raw mushrooms, yogurt, cheese and liver.

This health news is shared by Nutrition Breakthroughs, a provider of natural health articles and effective natural remedies since 2001. Nutrition Breakthroughs makes the original calcium and magnesium based sleep aid Sleep Minerals II, as well as Joints and More, the natural solution for joint relief, aches and pains and stronger hair and nails.

Studies: Magnesium Benefits Insomnia, Hot Flashes, Heart

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magnesium benefitsStudies: Magnesium Benefits Insomnia, Hot Flashes, Heart and Bones

What qualities make magnesium such an essential mineral, required by the body for literally hundreds of its functions?

One key feature of magnesium is that it’s a partner or “co-factor” with enzymes that allows them to do their work.

Enzymes are energized protein molecules that initiate chemical reactions inside the cells – orchestrating life’s processes in every organ, gland, tissue and cell.

Research studies are finding that magnesium affects over 300 processes in the body, relaxes muscles and nerves, and helps insomnia, hot flashes, heart health, bone strength, diabetes, migraine headaches and more.

According to the Human Nutrition Research Center of the U.S. Dept. of Agriculture, one of the main symptoms of magnesium deficiency is chronic insomnia, restless sleep and frequent awakenings during the night. In one of their studies, a diet high in magnesium contributed to deeper sleep with fewer interruptions.

Another study from the University of Medical Sciences in Iran was done with 46 adults who were experiencing insomnia. Two magnesium tablets twice a day (250 mg. each) resulted in significant increases in sleep time and reduced cortisol levels in the body, which is a stress hormone that can keep people awake.

Hot flashes and night sweats are common symptoms of premenopause and menopause. Regarding magnesium for menopause, a study was done at the Virginia University Health System. Women who experienced hot flashes many times per week received 400 milligrams of magnesium for 4 weeks — increasing to 800 milligrams per day if needed. At the end of the study, the magnesium supplements had reduced their frequency of hot flashes by half. Fatigue, sweating, and distress were also significantly reduced.

Magnesium is also magnificent for the heart. In a study from the American Journal of Clinical Nutrition, research scientists examined data from thousands of women over the course of a 26-year follow up period. The women who consumed the highest amounts of magnesium had a 34% reduced risk of sudden cardiac death. Another study from the journal “Circulation” found that magnesium supplements allow people with heart disease to exercise for longer times and it actually helps repair the ability of blood vessels to open up.

Supplements with well-absorbed forms of magnesium are becoming increasingly popular for those with insomnia. One of the more effective sleep aids is Sleep Minerals II from Nutrition Breakthroughs. It contains calcium and magnesium in combination with vitamin D and zinc. The minerals and vitamins are formulated in a softgel with healthy oils; creating a creamy paste inside that results in quick absorption and a deeper, longer-lasting sleep.

Kimberly B. of Troy, Michigan says: “I have been taking Sleep Minerals II for about a month now. I have tried everything out there and this supplement is amazing. I have suffered with insomnia for 2 1/2 years. I have also had restless leg syndrome my entire life and this is the first relief I’ve ever had…gone for a month now.”

Magnesium is one of the super-heroes of natural remedies. This health news is shared by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II. For more information on the many benefits of magnesium and calcium, visit the Sleep Minerals II page.

Calcium Bone Health: Soda Pop Takes Fizz Out of Bones

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By David B. Milne – Human Nutrition Research Center

Osteoporosis, or the loss of bone, affects more than 25 million people in the United States, including one out of every three people over the age of 65. It is eight times more prevalent in women as in men. It is the major underlying cause of bone fractures in postmenopausal women and the elderly.

The chance one will have osteoporosis in later years is related to the amount and density of bone at the completion of growth. This depends largely on a person’s calcium intake and retention from birth through adolescence. And adequate intakes of magnesium and phosphorous are also important.

Recent surveys, however, indicate that about 60 percent of men and 90 percent of women don’t get the recommended amount of calcium. Surveys also show that self-selected diets also provide less than the recommended intake allowance for magnesium for a significant percentage of adults and teens.

Lower intakes of calcium and magnesium have been accompanied by a large increase in the consumption of non-diet sodas. Twenty years ago, the average teen drank as much milk as soda. Today, teens average twice as much soda as milk. Recent surveys have shown a rise in soda as the beverage of choice among many adults and teens.

Last fall, the Center for Science in the Public Interest publicized concerns that kids are guzzling too much “liquid candy” in the form of non-diet sodas at the expense of foods that are important for healthy bone growth. The average teen male drinks three cans of soda a day; the average teen girl drinks two.

These concerns are well founded. Studies at the Grand Forks Human Nutrition Research Center and other laboratories have shown that large amounts of fructose, the major sweetener in soft drinks, upsets the balance of minerals needed for healthy bones.

We found that when young men in their 20s and 30s downed 4 ½ cans of non-diet soda every day for six weeks, it upset their balance of major bone minerals; they retained less calcium and lost more phosphorous than they ate. The effect on the bone minerals was greatest when the diets were also low in magnesium.

There is a way to have sodas and keep the fizz in your bones. One or two sodas a day may be okay. However, people also need to eat foods that are rich in calcium and magnesium.

Milk and milk products are excellent sources of calcium and phosphorous. Calcium is also found in sardines, clams, oysters, and canned salmon. Dark green leafy vegetables, such as kale, collards, turnip greens, mustard greens and broccoli are good sources of both calcium and magnesium. Seeds, nuts, legumes, and cereal grains are additional sources of magnesium.

Carbonated drinks have a place, but in moderation. However, to assure healthy bones and quality of life, we must pay attention to the other beverages we drink and the foods we eat.

This news on calcium bone health is shared with you by Nutrition Breakthroughs, a provider of natural health articles and effective natural remedies since 2001. Nutrition Breakthroughs makes the original calcium and magnesium based sleep aid Sleep Minerals II, as well as Joints and More, the natural solution for joint relief, aches and pains and stronger hair and nails.

The Top Vitamin C Foods — Studies Show Many Benefits

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vitamin c foodsGreetings to you,

Vitamin C is a vital nutrient for health. Although most animals can make vitamin C from scratch, humans have lost the ability and must get it from food, chiefly fresh fruits and vegetables. Recent research studies are showing many health benefits for vitamin C.

Some of the top sources of vitamin C foods are strawberries, tomatoes, cherries, guavas, parsley, bell peppers, citrus fruits, broccoli, cabbage, cauliflower and white potatoes.

Vitamin C helps maintain blood vessels, strengthens bones and teeth, heals wounds, fights infections, and supports heart and eye health.  Vitamin C is a key player in the production of collagen, which is the most abundant protein in the body and is a component of muscle, joints, bone, skin, hair and nails.

The daily value (DV) of vitamin C is 60 milligrams. Daily values are developed by the U.S. Food and Drug Administration to help people determine how much they should take of vitamins and minerals. However, Nobel Prize winner Linus Pauling, famous for his work with high levels of vitamin C for disease, suggests higher levels.

According to a study from the American Journal of Clinical Nutrition, recent scientific evidence indicates an increased intake of vitamin C is associated with a reduced risk of chronic diseases such as cancer, cardiovascular disease and cataract, probably through antioxidant mechanisms.

An antioxidant is a nutrient that counteracts the harmful effects of oxygen in the body. An unhealthful diet, as well as the normal processes of digestion and metabolism, can produce excess oxygen which contributes to aging and disease. The key antioxidants are vitamin C and vitamin E.

A Scandinavian researcher conducted a review of 21 studies that tested between 1 and 8 grams (1,000 to 8,000 milligrams) of Vitamin C for the common cold. He concluded that “in each of the twenty-one studies, Vitamin C reduced the duration of the cold and the severity of the symptoms by an average of 23%. Even much lower amounts of vitamin C such as 100 milligrams have been found to be beneficial.

Cataracts are an eye condition where the clarity is reduced in the lens, resulting in blurred vision. Research was recently published in an eye health journal which found that high daily intakes of fruit and vegetables provided greater blood levels of vitamins C and E and decreased the frequency of cataract and cataract surgery.

According to the Linus Pauling Institute, two observational studies discovered that vitamin C from the diet is associated with better skin appearance, with significant decreases in skin wrinkling. In addition, using topical applications of vitamin C in a skin cream for several months has been shown to increase the production of collagen in skin, reduce signs of skin roughness and reduce wrinkling.

This news is shared with you by Nutrition Breakthroughs, provider of natural health articles and effective natural remedies since 2001. Nutrition Breakthroughs makes original calcium and magnesium based sleep aid, Sleep Minerals II.