Empowered Pathways Newsletter

Empowered Pathways Newsletter

June 16, 2003

Gen Abrams, Publisher
Gen@empoweredpathways.com

..your link to better living
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Welcome!
.. to your "Empowered Pathways" newsletter!

It is my hope that through this newsletter, you will receive
information that will improve the quality of your life.
Included in each issue is information about health,
nutrition, herbals and supplements, simplifying life, living
more frugally, fun, faith, and joy!

It's all about empowerment, stuff that helps you be
in control of your life, your own pathway to better living!

Hi!
Here is a quick quiz for you-
What vegetable packs more Vitamin C punch than
orange juice?
The answer will be in next week's newsletter...and
it may surprise you! All this time we have been told
good ole' O. J. is the best place to get your vitamin
C... (-:

BTW...The "Big Sky" photo with this week's Bible
verse is another one I snapped...enjoy!

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Health, Nutrition and Supplements
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Everything You Always Wanted
to Know About Vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble
vitamin, which is essential for normal functioning of your
body. It is required for tissue growth and repair and adrenal
gland function, protecting against harmful effects of
pollution, infection, and enhancing immunity. It aids in
forming red blood cells, preventing hemorrhaging and bleeding
gums. It maintains the activity of white blood cells, which
are bacteria fighters. Vitamin C also acts as an inhibitor
of histimine, a compound that is released during allergic
reactions.
Unlike most mammals, we humans do not have the ability to
make their own vitamin C. We must therefore obtain vitamin C
through our diet.
The very highest concentrations of vitamin C are found in
your adrenal and pituitary glands. High levels are also found
in your liver, leukocytes, brain, kidney and pancreas. Most
of the vitamin C in your body is found in liver and skeletal
muscle because of their relative size to the rest of the
body.

Vitamin C promotes healthy teeth and gums, helps in the
absorption of iron, aids in the maintenance of normal
connective tissue, and promotes wound healing.
Vitamin C's major role is to make collagen, the main protein
substance of your body that holds connective tissues together
in skin, bone, teeth, and blood vessels.
Vitamin C is also critical for the absorption and utilization
of other nutrients, such as Vitamin E and Iron. Vitamin C is
also a very important and powerful antioxidant that works in
the aqueous (water) environments of the body, such as the
lungs and lens of the eye. Even in small amounts vitamin C
can protect indispensable molecules in the body, such as
proteins, lipids (fats), carbohydrates, and nucleic acids
(DNA and RNA) from damage by free radicals and reactive
oxygen species that can be generated during normal metabolism
as well as through exposure to toxins and pollutants (e.g.
smoking). Its primary antioxidant partners are Vitamin E
and the carotenes (Beta-Carotene), as well as working along
with the antioxidant enzymes. Vitamin C regenerates oxidized
Vitamin E, and restores the antioxidant potential of Vitamin
E in the body.
Vitamin C also plays an important role in the synthesis of
the neurotransmitter, norepinephrine. Neurotransmitters are
critical to brain function and are known to affect mood.
Vitamin C aids in the synthesis of steroid hormones and metal
ion metabolism, and may enhance iron bioavailability. In
addition, vitamin C is required for the synthesis of carnitine,
a small molecule that is essential for the transport of fat to
cellular organelles called mitochondria, for conversion to
energy. Recent research also suggests that vitamin C is
involved in the metabolism of cholesterol to bile acids,
which may have implications for blood cholesterol levels and
the incidence of gallstones.
The role of ascorbic acid as a biological reducing agent may
be linked to its prevention of degenerative diseases, such
as cancer and cardiovascular diseases.

Severe vitamin C deficiency has been known for many centuries
as the potentially fatal disease, scurvy. By the late 1700's
the British navy was aware that scurvy could be cured by
eating oranges or lemons, even though vitamin C would not be
isolated until the early 1930's. Symptoms of scurvy include
bleeding and bruising easily, hair and tooth loss, joint pain
and swelling. Such symptoms appear to be related to the
weakening of blood vessels, connective tissue, and bone,
which contain collagen. Early symptoms of scurvy such as
fatigue may result from diminished levels of carnitine, needed
to derive energy from fat, or decreased synthesis of the
neurotransmitter norepinephrine. Scurvy is rare in developed
countries because it can be prevented by as little as 10 mg
of vitamin C daily. However, recent cases have occurred in
children, college students, and the elderly on very
restricted diets.

The amount of vitamin C required to prevent chronic disease
appears to be more than that required simply for prevention
of scurvy. Much of the information regarding vitamin C and
the prevention of chronic disease is based on prospective
studies, where vitamin C intake is assessed in large numbers
of people who are followed over time to determine whether
they develop specific chronic diseases.

Common cold
The work of Linus Pauling stimulated public interest in the
use of large doses (greater than 1 gram/day) of vitamin C
to prevent infection with the viruses responsible for the
common cold. Reviews of the research conducted on this issue
over the past 20 years conclude that, in general, large doses
of vitamin C do not have a significant effect on the incidence
of the common cold. However, a few studies have indicated
that certain susceptible groups (e.g., individuals with low
dietary intake and marathoners) may be less susceptible to
the common cold when taking supplemental vitamin C.
Additionally, large doses of vitamin C have been found to
decrease the duration and severity of colds, an effect that
may be related to the antihistamine effects found to occur
with large doses (2 grams) of vitamin C.

Cardiovascular diseases (heart disease and stroke)
Vasodilation, the ability of blood vessels to relax or dilate,
is compromised in individuals with atherosclerosis. The
damage to the heart muscle caused by a heart attack and
damage to the brain caused by a stroke is related, in part,
to the inability of blood vessels to dilate enough to allow
blood flow to the affected areas. The pain of angina pectoris
is also related to insufficient dilation of the coronary
arteries. Treatment with vitamin C has consistently resulted
in improved dilation of blood vessels in individuals with
atherosclerosis as well as those with angina pectoris,
congestive heart failure, high cholesterol, and high blood
pressure.
Seven out of 12 prospective studies, which examined large
numbers of people (700 to 87,000) over a number of years
(3 to 20), found a significant relationship between higher
levels of vitamin C intake and a lower risk of heart disease
and stroke. The remaining studies, which did not find a
relationship between vitamin C intake and cardiovascular
diseases, compared individuals who were already consuming
close to 100 mg daily with those consuming higher amounts.
A careful experimental study at the NIH (National Institute
for Health) demonstrated that some human tissues (leukocytes)
tend to become saturated with vitamin C at a dose of 100
mg/day. Thus, it is possible that once tissue saturation has
been achieved, additional protective effects of vitamin C
against cardiovascular diseases are small and therefore
difficult to detect in prospective studies. Consistent with
this possibility, at least 6 prospective studies have found
low blood levels of vitamin C at baseline to be associated
with a subsequent increase in the risk of heart disease or
stroke. In a prospective study that followed more than 2,000
residents of a rural Japanese community for 20 years, the
risk of stroke in those whose blood levels of vitamin C were
in the highest quartile (1/4) was only 59% of those whose
blood levels were in the lowest quartile. Additionally, the
risk of stroke in those who consumed vegetables 6 to 7 days
of the week was only 58 % of the risk in those who consumed
vegetables 0 to 2 days of the week. The participants' blood
levels of vitamin C were highly correlated with their fruit
and vegetable intake. Therefore, as in many studies of vitamin
C intake and cardiovascular disease risk, it is difficult to
separate the effects of vitamin C on stroke risk from the
effects of other components of fruits and vegetables, empha-
sizing the benefits of a diet rich in fruits and vegetables.
Individuals with high blood pressure are at increased risk
of developing cardiovascular diseases. Several studies have
demonstrated a blood pressure lowering effect of vitamin C
supplementation. One recent study of individuals with high
blood pressure found that a daily supplement of 500 mg of
vitamin C resulted in an average drop in systolic blood
pressure of 9% after 4 weeks.

Cancer
A large number of studies have shown that increased consumption
of fresh fruits and vegetables is associated with a reduced
risk for most types of cancer. Most have shown that higher
intakes of vitamin C are associated with decreased incidence
of cancers of the mouth, throat and vocal chords, esophagus,
stomach, colon-rectum, and lung. In general, studies in which
the lowest intake group consumed more than 86 mg of vitamin
C daily have not found differences in cancer risk, while
studies finding significant cancer risk reductions found
them in people consuming at least 80 to 110 mg of vitamin
C daily.
A prospective study of 870 men over a period of 25 years
found that those who consumed more than 83 mg of vitamin C
daily had a striking 64% reduction in lung cancer compared
with those who consumed less than 63 mg per day. Although
most large prospective studies found no association between
breast cancer and vitamin C intake, two recent studies found
dietary vitamin C intake to be inversely associated with
breast cancer risk in certain subgroups. In one study, pre-
menopausal women with a family history of breast cancer who
consumed an average of 205 mg/day of vitamin C from foods
had a 63% lower risk of breast cancer than those who consumed
an average of 70 mg/day. In a study out of Sweden, women who
were overweight and consumed an average of 110 mg/day of
vitamin C had a 39% lower risk of breast cancer compared to
overweight women who consumed an average of 31 mg/day. A
number of observational studies have found increased dietary
vitamin C intake to be associated with decreased risk of
stomach cancer, and laboratory experiments indicate that
vitamin C inhibits the formation of carcinogenic compounds
in the stomach.

Cataracts
Cataracts are a leading cause of blindness in the U.S.
Cataracts occur more frequently and become more severe as
people age. Decreased vitamin C levels in the lens of the eye
have been associated with increased severity of cataracts in
humans. Some, but not all, studies have observed increased
dietary vitamin C intake and increased blood levels of vitamin
C to be associated with decreased risk of cataracts. Therefore,
the relationship between vitamin C intake and the development
of cataracts requires further clarification before specific
recommendations can be made.

Lead toxicity
Although the use of lead paint and leaded gasoline has been
discontinued in the U.S., lead toxicity continues to be a
significant health problem, especially in children living in
urban areas. Abnormal growth and development has been observed
in infants of women exposed to lead during pregnancy, while
children who are chronically exposed to lead are more likely
to develop learning disabilities, behavioral problems, and
to have low IQs. In adults, lead toxicity may result in kidney
damage and high blood pressure. A study of 19,578 people,
including 4,214 children from 6 to 16 years of age, found
higher serum vitamin C levels to be associated with signifi-
cantly lower blood lead level. An intervention trial that
examined the effects of vitamin C supplementation on blood
lead levels in 75 adult male smokers found that 1,000 mg/day
of vitamin C resulted in significantly lower blood lead levels
over a 4-week treatment period compared to placebo. A lower
dose of 200 mg/day did not significantly affect blood lead
levels, despite the finding that serum vitamin C levels were
not different than those of the group that took 1,000 mg/day.
The mechanism for the relationship between vitamin C intake
and blood lead levels is not known, although it has been
postulated that vitamin C may inhibit intestinal absorption
or enhance urinary excretion of lead.

*These statements has not been approved by the Food and Drug Administration.
This product is not intended to diagnose, treat or cure or prevent any disease.
This notice is required by the Federal Food, Drug and Cosmetic Act.

If you need further information, or want information about
my research or sources, you can email me at:
Gen@empoweredpathways.com

Please feel free to pass this newsletter on to friends
or family who may benefit from this information!

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Opportunity Knocks
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Tips for Frugal Living
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    Therefore being justified by faith,
    we have peace with God
    through our Lord Jesus Christ:
    By whom also we have access by faith
     into this grace wherein we stand,
    and rejoice in hope of the glory of God.

     Romans 5:1-2

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Remarkable Quote
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When we get tangled up in our problems, be still;
God wants us to be still so He can untangle the knot.
- Unknown

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Disclaimers:
*These statements have not been approved by the Food and
Drug Administration. This product is not intended to diagnose,
treat or cure or prevent any disease. This notice is required
by the Federal Food, Drug and Cosmetic Act.
The purpose of this newsletter is informational only, and
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