Multiple Sclerosis means that I sometimes struggle really badly with fatigue and reduced energy levels.
Vitamin C helps with the proper functioning of the immune system, helps with wound healing, the maintenance of cartilage, bones and teeth. It is also necessary for the development and repair of all body tissues
. One thing that I like to take when my energy levels are flagging is glucose, it gives me a real ‘pick me up’ and increases my energy when I need it most.
I don’t feel that it works on really bad days with fatigue, but helps get me through those days when energy flags a little in some afternoons. I hope that it might help you, this is just my go to and might not be useful to some, but even if the glucose isn’t then make sure you are getting plenty of Vitamin C!
Current advice from the America Dental Association tells you that if your gums bleed, make sure you are brushing and flossing twice a day because it could be a sign of gingivitis, an early stage of periodontal disease. And that might be true. So if you are concerned, see your dentist. However, a new University of Washington study suggests you should also check your intake of vitamin C.
“When you see your gums bleed, the first thing you should think about is not, I should brush more. You should try to figure out why your gums are bleeding. And vitamin C deficiency is one possible reason,” said the study’s lead author Philippe Hujoel, a practicing dentist and professor of oral health sciences in the UW School of Dentistry.
Hujoel’s study, published Feb. 1 in Nutrition Reviews, analyzed published studies of 15 clinical trials in six countries, involving 1,140 predominantly healthy participants, and data from 8,210 U.S. residents surveyed in the Centers for Disease Control and Prevention’s Health and Nutrition Examination Survey. The results showed that bleeding of the gums on gentle probing, or gingival bleeding tendency, and also bleeding in the eye, or retinal hemorrhaging, were associated with low vitamin C levels in the bloodstream. And, the researchers found that increasing daily intake of vitamin C in those people with low vitamin C plasma levels helped to reverse these bleeding issues.
Of potential relevance, says Hujoel, who is also an adjunct professor of epidemiology in the UW School of Public Health, both a gum bleeding tendency and retinal bleeding could be a sign of general trouble in one’s microvascular system, of a microvascular bleeding tendency in the brain, heart and kidneys.
The study does not imply that successful reversing of an increased gingival bleeding tendency with vitamin C will prevent strokes or other serious health outcomes, Hujoel stresses. However, the results do suggest that vitamin C recommendations designed primarily to protect against scurvy — a deadly disease caused by extremely low vitamin C levels — are too low, and that such a low vitamin C intake can lead to a bleeding tendency, which should not be treated with dental floss.
Consequently, Hujoel does recommend people attempt to keep an eye on their vitamin C intake through incorporation of non-processed foods such as kale, peppers or kiwis into your diet, and if you can’t find palatable foods rich in vitamin C to consider a supplement of about 100 to 200 milligrams a day.
If someone is on a specialized diet, such as a paleo diet, it’s important that they take a look at their vitamin C intake, Hujoel said. “Vitamin C-rich fruits such as kiwis or oranges are rich in sugar and thus typically eliminated from a low-carb diet.”
This avoidance may lead to a vitamin C intake that is too low and is associated with an increased bleeding tendency. People who exclusively eat lean meats and avoid offal, the vitamin-rich organ meats, may be at a particularly high risk for a low vitamin C intake.
The association between gum bleeding and vitamin C levels was recognized more than 30 years ago. In fact, two studies co-authored by former dean of the UW School of Dentistry Paul Robertson (published in 1986 and 1991) identified gum bleeding as a biological marker for vitamin C levels.
However, this connection somehow got lost in dental conversations around bleeding gums.
“There was a time in the past when gingival bleeding was more generally considered to be a potential marker for a lack of vitamin C. But over time, that’s been drowned out or marginalized by this overattention to treating the symptom of bleeding with brushing or flossing, rather than treating the cause,” Hujoel said.
Hujoel’s literature review also determined that “retinal hemorrhaging and cerebral strokes are associated with increased gingival bleeding tendency, and that (vitamin C) supplementation reverses the retinal bleeding associated with low (vitamin C) plasma levels.”
So, missing the possible connection between gum bleeding and low levels of vitamin C has the potential to have serious health consequences.
The study authors write: “A default prescription of oral hygiene and other periodontal interventions to ‘treat’ microvascular pathologies, even if partially effective in reversing gingival bleeding as suggested in this meta-analysis, is risky because it does not address any potential morbidity and mortality associated with the systemic microvascular-related pathologies.”
The term “superfood” is not legally regulated. Superfoods, however, are often referred to as foods whose ingredients are considered particularly beneficial to health – for example, due to their high content of vitamins or minerals and fibre. Only 8 percent of respondents associate health risks with the consumption of superfoods.
“Superfood products are often not sufficiently investigated to be able to evaluate them from a health perspective,” says BfR President Professor Dr. Dr. Andreas Hensel. “A balanced and varied diet remains the best basis for staying healthy. This can be supported by the consumption of imported superfoods just as by the consumption of local fruits and vegetables.”
In Germany, 70 percent of the respondents have already heard of the term “superfood“. About half see high health benefits in these foods. The main benefits cited are the content of vitamins, a generally positive effect on the body and a strengthening of the immune system. One third of respondents have superfoods on their menu at least once a week. However, almost 40 percent state that they do not consume any superfoods at all.
Compared to local foods, the majority tend to label imported foods, such as chia seeds, goji berries and quinoa, as superfoods. Yet, local foods often provide comparable health benefits. For example, blackcurrants present an alternative to goji berries due to their high content of vitamin C just as linseed, with its high content of proteins and omega-3 fatty acids, shares similarities with the nutritional profile of chia seeds.
About two out of five respondents consider the health benefits of superfoods to be scientifically proven. Just as many assume that superfood products are tested for health safety before they are available in Germany.
This particularly applies to superfoods that were rarely used for consumption in the European Union before 1997 and are, therefore, considered to be novel foods. They have to go through strict approval procedures, including an official health safety assessment. Thus far, this has applied to chia seeds, for example.
However, some superfood products, such as certain food supplements, consist of extracts or preparations of plant-based superfoods, which may contain potentially harmful substances in concentrated form. The lack of standards in extraction procedures or partly insufficient data from studies can make the health risk assessment of these products difficult. For this reason, they cannot be compared to the plant-based superfoods from which they are derived.
Only 8 percent of respondents believe that superfoods can pose health risks. Even though the positive effect of these foods for the health usually takes centre stage, certain ingredients and contaminants can be harmful to health if consumed excessively. In some cases, superfoods can also trigger intolerances or allergic reactions.
Most people don’t need to take vitamin supplements and are able to get all the vitamins and minerals they need by eating a healthy, balanced diet.
Vitamins and minerals are essential nutrients, such as iron, calcium and vitamin C, that your body needs in small amounts to work properly.
Many people choose to take supplements, but taking too much or taking them for too long could be harmful. The Department of Health recommends certain supplements for some groups of people who are at risk of deficiency. These are described below.
Folic acid supplements in pregnancy
All women thinking of having a baby should have a folic acid supplement, as should any pregnant woman up to week 12 of her pregnancy. Folic acid can help to prevent neural tube defects, such as spina bifida.
The Department of Health recommends that everyone over the age of five (including pregnant and breastfeeding women) should consider taking a daily vitamin D supplement, particularly between October and March.
Some groups of the population are at greater risk of not getting enough vitamin D than others, including:
babies from birth to the age of one, (including breastfed babies and formula fed babies who have less than 500ml a day of infant formula)
all children aged between one and four
people who aren’t often outdoors – for example, those who are frail or housebound, in an institution such as a care home, or if they usually wear clothes that cover up most of their skin when outdoors
These people should take daily vitamin D supplements, to make sure they get enough.
All children aged six months to five years should take a supplement containing vitamins A, C and D. This is a precaution because growing children may not get enough of these vitamins – especially those not eating a varied diet, such as fussy eaters.
Your GP may also recommend supplements if you need them for a medical condition. For example, you may be prescribed iron supplements to treat iron deficiency anaemia.
Effervescent tablets: salt advice
Effervescent (fizzy) vitamin supplements or effervescent painkillers can contain up to a gram of salt per tablet. Consider changing to a non-effervescent tablet, particularly if you have been advised to watch or reduce your salt intake.
Never heard of kimchee? Then let me be the one to introduce you this really amazing (and healthy) food.
But before I start I should explain that my love of kimchee is about 25 years old now. It started in a sadly long defunct restaurant in South Wimbledon, London whose name escapes me for the moment. (It was great and real shame it closed.)
The evening we went (a Saturday I think) my eating life changed. For the first time I tried Kimchee – the spicy fermented cabbage which is the hallmark of Korean food. Talking to the gentleman who ran the place I was told that there are around 100,000 different types of fermented and picked vegetable dishes on the peninsula. It was then a decided (by my wife and I) that our next holiday had to be to Korea. When we went we find it was (and still was on subsequent visits) a paradise for those who love hot and tasty food, wonderful people, great scenery and some of the finest sights in Asia. (Ad for Korea over but do go… you won’t regret it).
Back now to the discussion of kimchee and why it is good for you.
As you may have picked up fermented foods (such as sauerkraut) are the fashion of the moment. Kimchee comes into this category of tasty things.
The first point is that kimchi (an alternative spelling) is low in calories and high in fibre which makes it a great part of a weight loss program!
Secondly it is very high in vitamins. In particular vitamin A, vitamin B1, vitamin B2 and vitamin C. I’m told that the vitamin C content is upped by the fermentation process.
But most importantly it is probiotic. According to the NHS “Probiotics are live bacteria and yeasts promoted as having various health benefits. They’re usually added to yoghurts or taken as food supplements, and are often described as ‘good’ or ‘friendly’ bacteria.” Again we have a whole blogful of data here on probiotics.
So what is Kimchi useful for health-wise?
Diabetes comes to mind. Koreans, it seems, have a lower incidence than say the
Kimchi – why it is great for you
US and this has been attributed to the kimchi in the diet. And it does help reduce blood sugar levels.
Yes I was a bit surprised by this as well! But again the great bacteria produced by eating kimchee do their job!
Lowers cholesterol. Now kimchi has a high level of garlic which may well help reduce Cholesterol.
Boost the immune system.
General digestive health including bowel problems. Here both the fibre and the bacteria come into play.
Aids weight loss and helps fight obesity!
Anti-aging properties. Collagen produced by the bacteria helps keep you skin in tip top condition!
So where can I get kimchee? Well these days a lot of supermarket chain sell it otherwise specialist Asian stores are your beast!
Otherwise you might even want to consider making your own. Here is the recipe I use.
PS I should mention that kimchi smells quite strong. So both my wife and I have had complaints when we have taken it into work.
PPS It is not just vegetables which are fermented. I once tried fermented fish guts. You should too.
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