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admin 23.10.2014

With the threat of colds increasing as cooler weather approaches, you want to do what you can to keep pesky head colds at bay, Yes, you should do the common sense stuff like washing your hands more enough but that’s not always enough. Pauling, the world’s greatest proponent of vitamin C supplements was actually a PhD and not a practicing physician, but he did more to raise awareness of vitamin C than any other scientist or doctor.
Linus Pauling himself supposedly took an unbelievable amount of vitamin C – 12,000 milligrams daily. He also believed atherosclerotic heart disease, the most common form of heart disease, was caused by a vitamin C deficiency and that high doses of vitamin C could prevent it.
By this time, you’re probably wondering how old Linus Pauling was when he died and what he died of.
Unfortunately, Swiss children living in the Alps is a pretty narrow segment of the population and it’s hard to generalize results like that to the population as a whole.Since then, study after study has looked at whether or not vitamin C prevents colds with inconsistent results.
Although not consistent, the evidence as a whole, suggests Linus Pauling was wrong and if there is a benefit to taking vitamin C for cold prevention, it’s small. According to some studies, taking vitamin C may also reduce the duration of the common cold by a day or two.
For example, some studies show supplementing with vitamin C before and after extreme physical exertion, like running a marathon, DOES lower the risk of developing a cold by up to half. Despite the fact that your body can self-regulate vitamin C by eliminating the excess, high doses of vitamin C can overwhelm the system and potentially lead to side effects, the most common of which are stomach cramps, nausea, and diarrhea. Vitamin C supplements also increase the risk for kidney stones, a particularly painful condition to have. There’s also evidence that high doses of vitamin C can cause a more serious type of damage. As you can see, the potential downsides to taking vitamin C supplements are greater than the benefits of doing so. Even if it does shorten the duration of colds or lessen the symptoms, the benefits aren’t dramatic.
Did you know eating a whole papaya supplies more than double your daily requirement for vitamin C?
A number of studies show vitamin C reduces wrinkles and areas of increased pigmentation, problems we see more of as we age. Hint: If you buy a vitamin C skin cream, always choose one in a dark container and keep it away from light and heat. Based on what we know now, we don’t recommend taking a vitamin C supplement, consider taking one for a few days if you’re running a marathon or will be exposed to unusual physical stress, you might want to at least double the amount of vitamin C you get through diet or take a supplement short-term. If that’s not the case, we recommend eating more raw fruits and vegetables to meet your vitamin C requirements.
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These are the most important supplements and herbs you should take to help fight cellulite. Melanin pigment is produced by melanocytes and melanosomes.Tyrosinase, an enzyme within melanosome cells, is released when stimulated by chemicals or UV rays, stimulates production and distribution of the melanin pigment and cause darkening of skin. Oranges, tangerines, limes, guava, lemons, papayas, strawberries, black currants, grapefruit and mangoes are excellent sources of Vitamin C. Vitamin A is also known as retinol.Though vitamin A does not penetrate and eliminate melanin, it stimulates growth of epidermal cells. Dark green and yellow vegetables and yellow fruits, such as broccoli spinach, turnip greens, carrots, squash, sweet potatoes, pumpkin, cantaloupe, and apricots are good sources of Vitamin A. Sweet potatoes, mangoes, butter, margarine, eggs, wheat germ oil, soya, yams, spinach, broccoli, corn, avocados, fortified cereals and liver are good sources of Vitamin E. Skin discolorations, caused by leaky or ruptured capillaries, can be cured with help of Vitamin K. Kale, spinach(palak), parsley(Ajwain Kharasani ), turnip greens, mustard greens, collard greens, dried basil, Romaine lettuce, Swiss chard, broccoli, brussels sprouts, asparagus, green beans, cauliflower, tomatoes, cabbage, celery, kelp, black pepper, cloves(long), carrots(gajar), green peas, bell peppers and summer squash, kidney beans, strawberries, pears, papaya, pumpkin seeds, corn, oats and alfalfa are good sources of Vitamin K.
Many people would struggle to describe the biochemical roles of riboflavin (Vitamin B2) or even Vitamin E. Vitamin C, on the other hand, is not only familiar to most, but is ubiquitously linked with immunity. Vitamin C has been linked to immune support (initially via treatment of respiratory infections) since it was first isolated in the 1930s. The work of Nobel Prize winning scientist Linus Pauling in his book “Vitamin C and the Common Cold” published in 1970, led to renewed scientific interest in this association, and consequently, a great deal of public debate over its biological and therapeutic potential for immune support. By virtue of its potent anti-oxidant function, Vitamin C helps to protect cells from oxidative damage by reactive oxygen species (ROS), which are generated by immune cells to destroy pathogens. Though we know that Vitamin C (like most nutrients) plays a role in maintaining a healthy immune response, human studies looking at whether supplementation can enhance overall immunity are conflicting. Whether Vitamin C supplements can reduce the severity and duration of cold and flu symptoms after the onset of symptoms has also been hotly contested. While Vitamin C supplementation is probably not the nutritional panacea some make it out to be – Pauling wasn’t entirely wrong either…If you’re training for a marathon or under a lot of stress in the office, it might be worth considering a good quality supplement, but bear in mind that many other factors influence immunity – small changes to your overall lifestyle, combined with improving the nutrient density of your diet are likely to have a greater cumulative impact.
It is important to remember that the scientific evidence base for the association between Vitamin C and immunity is largely based on synthetic supplements featuring L-ascorbic acid, rather than whole foods, and this is so that the effect of a particular nutrient can be isolated.


Research suggests that the bioavailability of Vitamin C itself (how well it is absorbed, metabolised and taken up by the cells and tissues) is unlikely to be affected by whether it is taken in purified supplement form, or received from whole foods. In a study looking at the impact of nutrients in an apple on cell proliferation in colon and cancer cell lines in vitro, the small amount of Vitamin C contained in the apple did not inhibit the cancer cell line.
Eating a varied diet including a range of nutrient-rich plant foods is more likely to have a support overall immune function by providing a range of compounds that act together, enhancing the effect of Vitamin C found naturally in foods and giving a range of other health benefits. Though Vitamin C seems to have achieved a cult status amongst the general public, there are many other lifestyle and nutritional factors implicated in immune status and increased susceptibility to illness.
It is estimated that between 70-80% of your immune tissue is located in the digestive system. Maintaining a healthy balance of gut bacteria can help boost your natural defences and support your immune response. Vitamin D, as known as “the sunshine vitamin” has hit the headlines again in recent months, with research uncovering additional health implications associated with deficiency. Unlike other vitamins, the amount in food sources (oily fish, egg yolks, dairy products, mushrooms) is very small, and even the richest sources of Vitamin D (e.g.
Almost all nutrients play some role in maintaining an “optimal” immune response, and both insufficient and excessive intakes may have a negative effect on immune status. A range of plant-based compounds have been shown to have immune-stimulating properties and are thought to help boost the body’s natural defence mechanisms by activating immune cells. Various hormones released during periods of prolonged stress can reduce the ability of the immune system to resist viruses and infections, leaving you more vulnerable to a host of illnesses. Regular moderate exercise has been shown to have a variety of beneficial health effects, one of which is enhanced resistance to illness.
Maria trained at the world renowned Institute of Optimum Nutrition, graduating with a distinction in Nutritional Therapy.She offers individual nutrition consultations in London, and also works as a Nutritionist for a Nursery and Preparatory School in Fulham.
In addition, Maria is involved in various health-related partnerships and projects, including advisory work for start-up health brands.
They grab a bottle of vitamin C and pop a few – but does taking vitamin C supplements really lower the risk for catching a nasty cold virus – or is it a waste of time? Pauling recommended taking 1,000 milligrams of vitamin C daily to reduce the risk of colds by half. Vitamin C is an antioxidant vitamin that helps protect cells against free radical damage, the destruction that happens when cells are exposed to oxygen, and essentially causes cells to “rust.” Scientists believe free radical damage plays a role in a variety of diseases and is a contributor to aging. Before you assume that vitamin C is worthless, there may be a small benefit to getting higher doses of vitamin C when you feel the symptoms of a cold coming on. Where vitamin C might be the most useful is after exposure to unusual stress or cold exposure. So, if you have a marathon in your future, it might be smart to increase your vitamin C intake. Most importantly, “do no harm.” Vitamin C is a water-soluble vitamin, meaning you eliminate excess amounts in your urine. Researchers at Mount Sinai School of Medicine found vitamin C at higher doses can convert iron in your body to a form that causes free radical damage to cells and tissues. This can potentially increase iron stores in your body, which isn’t healthy beyond a certain point. When you weigh the benefits and downsides, the scales tip strongly towards not taking high-dose vitamin C.
It also boosts production of collagen, the support structure that helps keep your skin firm.
Before scientists understood its function, people who didn’t eat fruits and vegetables died from scurvy. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this. Many vegetables contain Vitamin C including collard greens, green and red peppers, broccoli, tomatoes, brussel sprouts, cabbage, potatoes, kale, spinach(palak), and watercress.
Though Vitamin E has no direct role in inhibiting melanin pigment production but it helps the skin to fight against the melanin and recover fast.
Nuts also contain sufficient levels of Vitamin E making walnuts, Brazil nuts, hazelnuts, sunflower seeds and almonds excellent snack foods.
Therefore, first of all you must consult your problem with a Medical Doctor or Dermatologist and diagnose the exact cause for excessive production of melanin. One of our guiding principles is Mens sana in corpore sano– “healthy mind in a healthy body.” One of the ways to that is by taking lots of Vitamin C, right? In fact, the immune-boosting potential of this nutrient been proclaimed for decades and supplements have become increasingly popular to protect against the usual onslaught of seasonal illnesses or help fight the common cold symptoms…but are Vitamin C’s immune superpowers really all they are hyped up to be?
It is also known to play an important role in the formation and function of leukocytes (white blood cells) and to support the production of cytokines, (cell-signalling molecules which help to regulate the immune system).
Clinical trials looking at the effect of continuous Vitamin C supplementation on the incidence, severity and duration of the “common cold,” have shown differing results. It is thought that Vitamin C may be beneficial, partly as a result of its anti-histamine effect, which is thought to help alleviate some of those nasty respiratory symptoms associated with the common cold and influenza. Vitamin C is just one of a host of nutrients which play important roles in the immune response, and mega-doses are unlikely to stop you getting sick, though supplements may have a minor effect on symptom relief.


Extracts of the apple flesh alone had some effect, but the greatest inhibition was seen with extracts of the apple together with skin. Foods that are high in Vitamin C (papaya, bell peppers, broccoli, watercress, kale, strawberries, cauliflower, melon, citrus fruit), also contain a multitude of other nutrients and phytochemicals as well as fibre, which help to maintain optimal health and wellbeing.
Although a “magic bullet” in supplement form would be convenient, the best way to increase your immunity and ward off the seasonal cold and flu bugs is to make small, sustainable changes to your lifestyle and improve the overall nutrient-density of your diet. Often the first point of exposure for pathogenic bacteria and viruses, your gut provides an important defence against illness; gastrointestinal immune cells work together to protect the digestive tract, but the various strains of “beneficial” gut flora are also critical for overall immunity. Steer clear of sugar-laden yoghurt drinks though; incorporating a range of probiotic foods into your diet and taking a high quality multi-strain probiotic supplement can have a far greater impact. Vitamin D is technically not a vitamin at all, and actually functions as a hormone within the body, playing an important role in the maintenance of a healthy immune system. A well-known one is the phytonutrient “allicin” in garlic, which has been found to support a healthy immune response.
Finding quick, simple ways to reduce your stress levels such as downloading a meditation app (Headspace is a good starter app), trying yoga or other light exercise, lighting candles, or even simple breathing exercises (whatever works for you) can make a big difference to your overall immunity.
Check out your local fitness centres for deals and mix it up – most places will run special offers so you can try out different options and find something you love, whether that’s yoga, Pilates, spinning or dance. In order for you to see this page as it is meant to appear, we ask that you please re-enable your Javascript! Pauling not only believed vitamin C could prevent the common cold but it also might be effective for prevention and treatment of cancer. Pauling reportedly claimed that it was vitamin C that kept his prostate cancer in check so he could live into his 90s although there’s no way to prove that. This study found kids living at a skiing camp in the Swiss Alps who took 1,000 milligrams of vitamin C daily had fewer colds than a placebo group who didn’t. A study carried out in 2010 found participants taking vitamin C daily had less severe cold symptoms but only if they started taking vitamin C prior to developing cold symptoms.
That’s why you hear people say you’re creating expensive urine when you take certain supplements.
Some research suggests that at high doses it can have the opposite effect – it can actually cause free radical damage to cells.
Apollo Leong are physicians helping you to lead a healthy lifestyle by sharing nutrition and fitness tips and keeping you abreast of the latest health news. Due to extremely strong anti-oxidant property of Vitamin E, this vitamin destroy free radicals that accelerate skin problems.
On the other hand, researchers found that for those exposed to short periods of extreme physical stress (e.g.
However, trials examining this use “therapeutically” are limited with varying doses used, making it hard to draw any firm conclusions. When you eat kale, an orange, or a kiwifruit, there are various other nutrients and phytochemicals present in these foods.
The authors suggest that the 100g of fresh apples with skin have a total antioxidant activity equivalent to 1,500mg of Vitamin C, although the actual amount of Vitamin C in the apples with peel is far less than this, approximately 5.7mg.
As Vitamin C is water-soluble and heat-sensitive, you can get maximum nutritional benefit from eating vegetables raw or lightly cooked (steamed or gently stir-fried). Clinical research has suggested that there may be a relationship between Vitamin D status and susceptibility to flu, as well as duration of infection.
Also important are the minerals selenium (good sources are Brazil nuts, sunflower seeds and seafood), and zinc (useful food sources include beef, sesame and pumpkin seeds, mushrooms, spinach and asparagus). Including lots of fresh and dried herbs and spices such as cinnamon, ginger, parsley, rosemary, oregano, basil and thyme can also help to boost immunity via their antimicrobial properties and add flavour to food at the same time! Sleep deprivation is often a consequence of stress and is also linked to suppressed immune function – so getting enough rest, as obvious as it sounds, is also critical to boosting your immunity. He was also a science prodigy who knew biochemistry and how vitamins work like the back of his hand. Top your salads off with raw broccoli, cauliflower, and bell peppers and make sure you’re eating at least one piece of whole fruit daily.
Vitamin E exfoliates hyper-pigmented dead skin layers thus the damaged and pigmented cells are constantly removed to give way to new and healthy skin cells.
Although studies show these do not affect absorption and bioavailability, there is evidence that the biological mix of nutrients have more potent antioxidant effects (and impacts on immunity) than individual components alone. Unless you are getting approximately 20 – 30 minutes of direct sun exposure daily, you may need to consider taking a good quality supplement to counter the lack of sunshine in winter months.
Just don’t overdo it though…overtraining can have the opposite effect; clinical studies with elite athletes have shown that excessive intense exercise can actually lead to immunosuppression. Prebiotic foods (which “feed” the good bacteria), are equally important – helpful dietary sources include garlic, onion, artichokes, asparagus, leeks and bananas.




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