Tag Archive for: vitamin C

Yes, the Nutrients Are There

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My question is whether you get any nutrients besides sugar and fat from those marshmallow-covered yams or the green beans swimming in condensed mushroom soup and topped with fried onions from a can. The research on cooking techniques and retention of vitamins, minerals, and phytonutrients in vegetables and fruits is not extensive but overall, the answer is yes. Here’s a synopsis of what I found.

Cooking and Nutrients

The vitamin that seems to be lost regardless of whether it’s boiled, microwaved, or sauteed is vitamin C. Microwaving seems to preserve the most nutrients, but close to 90% of vitamin C is lost.

For some nutrients, such as beta-carotene and other carotenoids, starting with fresh vegetables as opposed to frozen seems to help retain nutrients. The amounts of carotenoids in carrots, sweet potatoes, pumpkins, and yams seem to increase when they are cooked. The same may be true in greens such as spinach and collard greens. Adding bacon doesn’t appear to cause any issues. Using nuts and fruit to make the veggies more attractive can add nutrients as well; for added color and texture, we added slivered almonds and pomegranate seeds to the brussels sprouts with parmesan—yum!

Casseroles may provide the best cooking style when appropriate. Whatever minerals leech out of the vegetables or fruits will be retained in the liquid of the casserole.

Surprise Finding

Cooking may reduce the amount of pesticide residues in vegetables. It’s nice to know that blanching, boiling and even stir frying may decrease residues by 10–80%. The research didn’t look at the liquid used for blanching or boiling, so we don’t know whether it’s a chemical change in the structure of the pesticide or it just leaches it out. Still, it was a welcome surprise.

The Bottom Line

Traditional holiday foods do retain beneficial nutrients. They can’t offset all the fat and sugar that were added, but we’re getting some of the vitamins, minerals, and phytonutrients the foods contain. To me, the real lesson is that the way the food is prepared may help you eat more vegetables and fruit. Steamed green beans? Yecch. But covered in a sauce? Maybe that will help get more vegetables into your picky eaters. As long as we control the amount and the frequency, we can feel good about eating holiday foods all year long.

What are you prepared to do today?

        Dr. Chet

References:
1. Food Sci Biotechnol. 2017 Dec 12;27(2):333-342
2. Nutr Bull. 2022 Dec;47(4):538-562.  doi: 10.1111/nbu.12584.
3. Foods. 2022 May 18;11(10):1463. 

Dealing with Delayed-Onset Muscle Soreness

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Muscle soreness generally occurs after a new workout routine, especially weight training. It generally involves eccentric contractions: the simplest way to explain it is the resistance to a movement. During a bicep curl, eccentric contractions would be resisting the lowering of the weight as you return to the starting position. But that’s not exactly what I mean. This is an overall fatigue and soreness that affects more than muscle. Let’s call it delayed-onset body soreness.

What Causes Delayed-Onset Body Soreness?

Movements that are repetitive, that last for hours, that aren’t part of your normal routine—those are the likely causes of delayed-onset soreness. It doesn’t matter how fit you are or how strong you are. While fitness and strength will help, it’s still going to happen occasionally. When you perform movements, even if they’re as simple as standing and answering questions like I did, there are stresses on the ligaments, tendons, and joints as well as the muscles, minute after minute, hour after hour. Micro-tears can occur in multiple types of tissue, and that can cause inflammation and pain.

What you feel the next day is actually the repair process in progress.

Can You Prevent DOBS?

Probably not because it’s caused by something you do infrequently: rake leaves, walk up and down arena steps, shovel snow, or help someone move. But stretching on a regular basis probably helps. Ever stand up, take a deep breath, and reach over your head to stretch just about every muscle in your body? Something as simple as that a few times a day will help keep you limber. Yoga would be great but whatever it is, it has to be consistent to be effective.

The Bottom Line

Infrequent events with repetitive movements are going to happen. I don’t think there’s a need to specifically train for them other than stretching on a regular basis. Taking nutrients such as glucosamine and vitamin C may help the repair process; you can take them in the days leading up to the event as well as after, along with whatever pain meds work best for you. No question that regular aerobic exercise and strength training will help, but most likely won’t prevent soreness. The good news is that this is a problem that should resolve itself quickly.

What are you prepared to do today?

        Dr. Chet

Reference: https://www.acsm.org/docs/default-source/files-for-resource-library/delayed-onset-muscle-soreness-(doms).pdf?sfvrsn=8f430e18_2

Soreness and Specificity of Training

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The first Super Bowl Webinar I ever did was about specificity of training. A running buddy years ago summarized how to run faster this way: “If you want to run faster, you gotta run faster.” In other words, even short bursts of running very fast would eventually help build speed more than slow, long runs.

The key element of specificity of training is that you can’t run faster by swimming or cycling or weight training; you have to do that by running. The same concept applies to just about any physical endeavor. Chefs can’t improve their knife skills by running or weight training: they have to spend hours chopping and slicing.

If you use an elliptical trainer or recumbent bike or you ride a bicycle, you’re training specific muscles to fire in specific patterns. When you change to another mode of exercise such as walking or running, you’re going to use the same muscles but in different ways; some muscles maintain balance and others maintain posture in addition to those that are doing the bulk of the work moving your body. And they’re different in different modes of exercise; even with all my education and experience, I was surprised at how sore I was when I had to switch from running to walking. Until you’ve trained those muscles for the particular activity, you’re going to be sore. And the sad news is that it gets worse as you get older.

Dealing with Discomfort

The important thing to understand is that this discomfort is temporary; the exception is if you had an orthopedic issue that never has been resolved. For me it was my knee, and now that’s resolved. If you’ve avoided getting something repaired, it’s your call but the longer you wait, the more you risk not getting back the mobility you had.

If you’ve changed your mode of exercise, here are some ways to deal with it:

  1. Start with heat followed by easy stretching. We think that our muscles and connective tissue are like rubber bands while stretching. Not exactly accurate, but warm muscles are more pliable so doing some kind of warm up will help you avoid injury. Easy does it; stretching too far too fast is a recipe for even more pain.
  2. Increase fluid intake to “flush” out some of the breakdown products of muscle and other connective tissue.
  3. Use glucosamine and vitamin C to help the connective tissue repair process. The purpose of breakdown is to build back better, but to do that, you need the nutrients that repair the microtears in the connective tissue.
  4. Ice specific areas, especially the front of the shins; shin splints is the common name for pain in this area. The connective tissue compartment that holds the tibialis anterior muscle (the one that pulls up your toes) isn’t very pliable, so reducing inflammation in that muscle can really help.
  5. Most of the soreness you’re feeling is from inflammation. If you feel you need to, and have no medical reason you can’t, use a non-steroidal anti-inflammatory drug such as ibuprofen; it relieves pain, but reducing inflammation is key to your recovery and continued progress.

The Bottom Line

It can literally be a pain to start to exercise or change your mode of exercise. There’s a price to pay but in comparison to the benefits you’ll get, the cost is minimal. Be sure to start slow: if you push too far too fast, you’re going to set back your progress while you recover. In the long run, you’ll get farther by taking small steps so you can keep going without a pause for injuries.

We’re not done talking about walking yet, but if you have any stories about finding the right shoe for you, let me know. I’m doing background research on that, so I won’t write about it next week—you have time to send me your stories.

What are you prepared to do today?

        Dr. Chet

Vitamin C, Zinc, and COVID-19: Ask the Right Questions

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As we left off Tuesday’s memo, I suggested that both the researchers in the study that was halted as well as the physicians who used dietary supplements as part of their treatment were wrong in their conclusions. At this point we don’t know for certain whether vitamin C and/or zinc can help with COVID-19.

Let’s define which questions we’re asking. Are we trying to prevent people from catching COVID-19? Are we trying to help them recover from a COVID-19 infection? Are we trying to prevent hospitalization? Are we trying to prevent death? Those are all different questions.

The Videos

Let’s stick with helping people recover once they’ve been infected with COVID-19. At this point, we don’t have solid data as to how long the patients were infected before they sought treatment, how many days it took them to fully recover, or if they recovered without any further treatment of any type. We also get no data on the people who needed further treatment in the hospital.

It’s not reasonable to suggest that every patient seen in these physicians’ videos all recover and no one ever gets worse, but that’s never discussed.

The Research

As for the researchers, they didn’t ask two very valuable questions: what were the subjects’ vitamin C and zinc levels before the treatment began? Without that measure, they couldn’t know whether they needed supplements; maybe their levels were as high as needed, and they didn’t need any more.

Second, how did they administer the vitamin C? If they were familiar with the research, they’d know vitamin C is more effective when given intravenously. The subjects could have been given vitamin C on an outpatient basis to begin, and then used supplements for the rest.

The Bottom Line

Neither group really provides us with much information about vitamin C and zinc to help people recover from COVID-19. When it comes to the use of dietary supplements and COVID-19, there’s a difference between preventing a person from catching the infection at all, reducing the number of days that they’re infected with the virus, and reducing the risk of having the infection progressing to hospitalization and potentially death.

Where does that leave us? Now more than ever, we should support our immune system. Vitamins D, C, and the mineral zinc can help us do that, and at the first hint of illness I’d recommend the Immune Boost supplements. I’d also like to recommend getting tested for C and zinc as we do for D, but it’s not practical at present.

Most multivitamin-multiminerals can provide a baseline to get you started. Don’t forget food has nutrients as well, so a healthy diet may help you stay COVID free.

What are you prepared to do today?

        Dr. Chet

Reference: JAMA Network Open. 2021; doi:10.1001/jamanetworkopen.2021.0369

Vitamin C, Zinc, and COVID-19

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Last week, a study was published in JAMA Online that did a randomized controlled trial using vitamin C and zinc to treat people diagnosed with COVID-19. Several longtime readers asked me to review videos posted by physicians and other healthcare professionals who’ve used vitamin C and zinc to treat COVID-19 infections. I did and I’ll comment on Saturday, but let’s look at the science.

Researchers from a well-respected healthcare organization, the Cleveland Clinic, requested volunteers from multiple locations in Ohio and Florida for a study. The purpose was to see if vitamin C (8000 mg), or zinc (50 mg), or vitamin C plus zinc would reduce symptoms associated with diagnosed COVID-19 when compared to a group taking no dietary supplements. The objective was to see if symptoms in the groups taking the supplements could be reduced by 50% within five days or less when compared with controls. They used symptom scales such as fever, cough, and shortness of breath, among others.

The researchers stopped the study early due to futility: there were no differences in any of the experimental groups compared to the controls after reaching 40% of the subjects they intended to recruit. Frontline physicians say supplements work against COVID; this research trial says they don’t. Who’s correct? I think they’re both wrong, and I’ll tell you why on Saturday.

What are you prepared to do today?

        Dr. Chet

Reference: JAMA Network Open. 2021; doi:10.1001/jamanetworkopen.2021.0369

Does Vitamin C Increase Melanoma Risk?

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Last week’s Memos on citrus fruits raised an obvious question; one reader mentioned it, so I thought I should write about it. Here’s the question: was vitamin C examined for any possible relationship with the development of melanoma? Yes, but take a look at what the researchers wrote in the set-up for the study.

After examining the research, they found that vitamin C is toxic for melanoma cells; it kills melanoma cells via multiple pathways and prevents them from multiplying. These are all test-tube studies but still give some indication of the potential role within the body. Because of the prior research, they hypothesized that any increased risk for getting melanoma was related to other compounds in citrus fruit, such as the phytonutrients, and not the vitamin C.

As you would expect, vitamin C levels increased as more citrus fruit was eaten. However, the risk of melanoma didn’t rise as the vitamin C levels from fruit and supplements increased. That confirmed it was some other aspect of the fruit that led to a higher rate of melanoma.

Let’s be sure that we don’t interpret the results to mean that we should megadose on vitamin C to prevent melanoma; the research definitely does not say that. But the skin is connective tissue, so it may be prudent to take additional vitamin C, glucosamine, and collagen to protect your skin, especially if you’re a sun-lover.

This study is also a reminder that our diet needs to be balanced. Too much of anything—even something as healthy as citrus fruit—can lead to problems. Everything in moderation.

What are you prepared to do today?

        Dr. Chet

Reference: J Clin Oncol 2015; 33:2500-2508.

Vitamin C and the Coronavirus

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A long-time reader and Insider asked me to check out an article titled “Vitamin C Protects Against Coronavirus.” It was sourced from the Orthomolecular Medicine News Service. I read it, and I read some of the other blog posts from their website on vitamin C and the coronavirus. They claim to have inside information about how vitamin C is being used via infusion in studies that are starting in China.

The article talked about vitamin C in general and how research shows it can be beneficial against viral infections. There’s some truth to that. However, vitamin C in supplement or IV form has not been proved to be effective against any form of the coronavirus. The article was misleading and was contradicted by the “insider information” because those studies in China have not begun.

I’m sorry to say this is the worst form of scientific misinformation that gets passed around the Internet—no evidence of any kind, just irresponsible suggestions that give people false hope. It doesn’t mean that boosting the immune system isn’t a good idea, but to say that it will prevent or cure the coronavirus just isn’t true.

If you want to boost your immune system, go to the Health Info page at drchet.com and check out “Flu Season: Reducing Your Risk” in the Basic Health Info section. No cures. Just the best science has to say right now.

What are you prepared to do today?

        Dr. Chet

Winterize Yourself

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The official start to winter is quickly approaching, but for most of us the cold, wet, snowy, rainy weather has already begun. Today’s Memo contains some tips on how to winterize your body by focusing on basic nutritional supplementation.

Water: Make sure you increase fluid intake during the winter. The humidity is lower because the heat is on in your home, work, and school. You breathe out more water as a result. You have to replace those fluids. Every day drink one-half your body weight in ounces of water or any other fluid; if you weigh 150 pounds, drink 75 ounces of water daily.

Multivitamin-mineral (MVMM): If you haven’t been consistent in taking your MVMM, this is a good time to begin. Your immune system needs some basic nutrients and a MVMM is a good place to start, especially if it’s one that contains plant concentrates and extracts.

Probiotics: The immune system starts in the gut. Taking a probiotic every day can help your immune system function better. In addition, taking fiber with the probiotic can help feed all the good bacteria in your digestive system.

Vitamin D: Consider adding vitamin D to your regimen because we get a lot less sun during the winter. Ask your physician to test your vitamin D levels; if it’s below 30 ng/ml, add 2,000 IU vitamin D to your supplementation. There’s no real danger in taking vitamin D, so make sure you’re getting some even without a test.

Antioxidants: Help your immune system; add additional vitamins C, E, and beta-carotene to your supplementation.

Supplementation may or may not help you avoid getting a cold or the flu, but it may help reduce the severity and duration of a respiratory infection if you do get one. That’s worth the small expense of the supplements in my opinion.

 

Happy Thanksgiving!

Paula and I wish you all a Happy Thanksgiving. We are grateful for your support throughout the year. This week is one to spend with family and friends, so this will be the only Memo of the week. Thanks for being a member of the Dr. Chet family.

What are you prepared to do today?

Dr. Chet

 

Travel Bugs: Everywhere but Planes

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Given the results of this study, where would a person most likely pick up a bug while traveling? Remember, the results of the air and physical locations of the plane that were tested and sent for analysis showed no measurable respiratory viruses of any kind, so the authors speculated about the most likely locations for picking up a virus. They believe you’re more likely to find a bug in transportation to the airport and then to the hotel. Or in the airport at a restaurant or store. In the gate area where people are less confined. In bathrooms where people are more likely to spread the virus to surfaces.

In other words, you can pick up a virus just about everywhere you can imagine but the plane. It’s a good idea to pay the closest attention outside the plane—keep your hand sanitizer handy and wash your hands often—and then don’t worry so much about the inside. Kids are a germ magnet at any time, so be extra vigilant when traveling.

You can also do what I do beginning the day before I leave for a trip: start taking echinacea, garlic, and extra vitamin C to boost your immune system. That’s my way of avoiding respiratory infections or any other form of illness when I travel. After 20 years on the road, it still serves me well. Get the details in the Health Info section of DrChet.com: Immune Boost 1-2-3. In it you’ll learn all about how to tune up your immune system to get ready to meet new germs and viruses, along with the latest info on echinacea, and one more step you can take to get your insides ready to hit the road.

What are you prepared to do today?

Dr. Chet

 

Reference: www.pnas.org/cgi/doi/10.1073/pnas.1711611115

 

How Vitamin C Can Stop Leukemia

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Three recent studies related to cancer diagnosis and treatment, including alternative treatments, contain solid, meaningful research. That’s this week’s focus.

The first study was published in the journal Cell. The title is the best way to describe the paper: “Vitamin C May Encourage Blood Cancer Stem Cells to Die.” The biochemistry in this paper is complicated, but here are the main points. In some forms of leukemia, there are genetic mutations which prevent cancer stem cells from maturing and dying. These stem cells should naturally die, but the mutation aids production of an enzyme that causes the stem cell to mature.

In a study on mice engineered to have that same mutation, researchers found that an infusion of vitamin C caused the cancer stem cells with the mutation to be turned on, producing the enzyme and causing the cancer stem cells to die. That keeps the bone marrow healthy as they produce all types of blood cells.

This is fascinating research but it’s just an initial phase; it doesn’t apply to every form of leukemia or every type of cancer. But this is the type of research that may result in better treatments in the future.

I know many of you have seen the headline on vitamin B6 and B12 and lung cancer; I have the paper and am reviewing it. I’ll write about it next week, so don’t throw out your B vitamins or energy drinks just yet.

What are you prepared to do today?

Dr. Chet

 

Reference: Cell, DOI: 10.1026/j.cell.2017.07.032.