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Choose fruits, vegetables for more vitamin C | |
| By COLLEEN PIERRE The Baltimore Sun Vitamin C was back in the news recently. The National Institutes of Health (NIH) found we need more vitamin C than recommended in the past and has suggested the National Academy of Sciences increase the Recommended Dietary Allowance (RDA) in its regularly scheduled, coming revision. But before you rush to the supplement store, get a handle on what that means. The current RDA is 60 milligrams a day for most people and 100 mg/day for smokers. NIH concluded, based on a detailed study of seven men living in well-controlled hospital conditions for several months, the RDA should be increased to 200 mg/day. That's a big jump. But it comes as no shock, since reliable researchers, including the vocal Dr. Jeffrey Blumberg of Tufts University, have been promoting such an increase for several years. The supplement makers are ecstatic. But there are some caveats. Most supplements contain 500 or 1,000 milligrams a tablet, more than the recommendation. We've long told ourselves taking more is OK because vitamin C is water soluble, and any excess will be disposed of through urine. But NIH found no benefits from 400 mg/day and noted some problems with taking 1,000 mg/day or more, including diarrhea, rashes and increased likelihood of kidney stones. While epidemiological studies show an association between intakes above 200 mg/day and reduced cancer and heart disease risks, it's important to note that association is not causation. Such studies look at large populations. And these are not taking supplements. They're eating fruits and vegetables. Remember, epidemiological studies showed an association between high beta carotene intakes and lower risks for lung cancer. Yet well-controlled trials using beta carotene supplements were stopped when the supplements produced higher death rates among smokers. Scientists speculate the beta carotene was a marker for the presence of other elements available from fruits and vegetables but not from the supplement. So be wise. Increase your vitamin C to 200 mg/day by eating more fruits and vegetables. As a bonus, you'll get big doses of soluble and insoluble fiber, vitamin E, folic acid and the entire 500-member carotene family. And they've been associated with lower cancer and heart disease risks. The smart money is on fruits and vegetables. The entire package, not any one element, leads to better health. | |