Sun Exposure as a Vitamin D Source

Exposing yourself to sunlight is the most important source of vitamin D because sunlight is far more likely to provide you with your vitamin D requirement than food is.¹³ UV rays from the sun trigger vitamin D production in your skin.^13-14 Lights from your home are not strong enough to produce vitamin D. Season, geographic latitude, time of day, cloud cover, smog, and sunscreen affect UV ray exposure and vitamin D synthesis.¹⁴ For example, sunlight exposure from November through February in Boston is insufficient to produce significant vitamin D synthesis in the skin.

Obviously any point of north of Boston is worse. Complete cloud cover halves the energy of UV rays, and shade reduces it by 60%. Industrial pollution also filters sun exposure and may contribute to the development of rickets if you have insufficient dietary intake of vitamin D.¹⁵

Sunscreens with a sun protection factor (SPF) of 8 or greater will block UV rays that produce vitamin D. An initial exposure to sunlight of 10 to15 minutes allows you adequate time for Vitamin D synthesis and should be followed by application of a sunscreen with an SPF of at least 15 to protect the skin. Ten to fifteen minutes of sun exposure at least two times per week to the face, arms, hands, or back without sunscreen is usually sufficient to provide adequate vitamin D.¹⁴ If you have limited sun exposure it is very important that you include good sources of vitamin D in your diet or supplement with AlgaeCal® Plus.

Studies Find Eating Fruits And Vegetables Good For Lungs

ScienceDaily (May 22, 2001) — SAN FRANCISCO -- Eating fruits and vegetables appears to reduce the risk of developing some types of lung disease and may even improve lung function, according to research presented today at the American Thoracic Society’s 97th International Conference here.

"There is extensive evidence from studies over the last 10 to 15 years that a diet rich in fruits and vegetables is beneficial to lung health," said Carol Trenga, Ph.D., Research Scientist in the Department of Environmental Health at the University of Washington in Seattle, who moderated a press panel on diet and lung health. "The most compelling evidence is linked to fruits high in vitamin C, which are associated with improved lung function in the general population of adults and children."

Fruits and Vegetables Can Reduce COPD Risk in Smokers

Eating moderate portions of fruit and vegetables can reduce the risk of chronic obstructive pulmonary disease (COPD) in smokers, according to a study presented at the American Thoracic Society conference.

The study found that eating one-and-a-half pieces of fruit or a large tablespoonful of vegetables every day can protect against COPD (emphysema and chronic bronchitis).

Louise Watson, MSc, who conducted the research at the University of Southampton, United Kingdom, wanted to know why approximately 15% of smokers develop COPD, while many smokers do not. Her study included current and former smokers with and without COPD who filled out a questionnaire about their food intake over the previous year. The 266 participants had at least 10 pack years of smoking history (meaning they had smoked at least 20 cigarettes per day, every day per year). She found that vegetable intake of one or more portions per day (equivalent to one or more tablespoons) almost halved the risk of the disease. Eating one-and-a-half pieces of fruit or more per day also significantly protected against COPD.

Watson noted that the best way for smokers to prevent lung disease and heart disease is to quit smoking. "Regarding diet, this research suggests that a moderate intake of fruit and vegetables may be protective against developing COPD and therefore the diet ought to contain at least 1-2 portions per day of fruit and 1 portion per day of vegetables as part of a healthy and varied diet," she said.

Apples and Tomatoes May Protect Against Respiratory Disease

A diet high in fruit, especially apples and tomatoes, may protect against respiratory illness, according to a study presented at the American Thoracic Society conference.

Researchers at the University of Nottingham, United Kingdom, studied the relationship between diet and self-reported wheeze, doctor-diagnosed asthma and lung function in 2,633 adults. They found that eating five or more apples per week or at least three tomatoes a week were most strongly associated with increased lung function. Eating a lot of apples and tomatoes also reduced the risk of wheezing.

Lead researcher Sarah Lewis, Ph.D., notes that it is not known what nutrients in apples and tomatoes protect against lung problems. "The likelihood is that any effect is due to the concerted action of all the nutrients in apples and tomatoes, especially the antioxidants that are particularly rich in the peel of apples and contribute to the coloring of tomatoes," she said. "Antioxidants may work by protecting the airways against the insult of tobacco smoke and other atmospheric pollutants."

Lewis said it is not yet known whether the beneficial effects of these foods acts in the same way throughout a person’s life or whether the effects are limited to, or stronger in, particular periods such as early in life or in childhood. "To try to sort this out we have been conducting a nine-year follow-up of this population, and so far we have found some evidence that eating these fruits may have some protective effect against long-term decline in lung function," she said. "This suggests, though by no means conclusively, that it is not a once and for all effect in childhood, and that eating these types of food in adulthood continues to effect our lung health. However, how much and for how long remains unknown."

Dr. Trenga, the moderator, said she believes there is now enough evidence from many studies supporting the beneficial effects of a diet containing modest amounts of fruits and vegetables on lung health. "Although more controlled trials are needed with specific nutrients to clearly identify the most beneficial substances and clarify some of the mechanisms of action, there is reasonable scientific evidence indicating a positive effect of dietary supplementation of certain nutrients in high risk populations," she said.

"It is both good public health policy and preventive medical practice to advocate increased consumption of fruits and vegetables, encouraging the goal of 5 servings a day. And it is reasonable to suggest modest supplementation with for example, vitamin C (250-500 mg twice/day) and vitamin E (up to 400 IU per day), in at-risk populations as a complementary therapy after considering the specific needs of the individual patient. These levels are very safe and have other health benefits (such as vitamin E and heart disease) in addition to potentially improving lung health."

Vitamin C Boosts Life Expectancy and Removes Plaque from Blood Vessels

A high intake of vitamin C is shown to improve life expectancy by six years. Not only does vitamin C help prevent the diseases that shorten life, but the vitamin itself has life sustaining properties. Vitamin C is known to help prevent heart attacks and strokes. It repairs blood vessels and helps reduce heart disease, which are the leading causes of death in the United States.

The vitamin C intake of more than eleven thousand Americans, aged of 25 to 74, was studied from 1971 to 1974. Then the participants were followed for another ten years. Those with the higher levels of serum (bloodstream) vitamin C lived longer. With only 300 mg a day, heart disease was reduced by 50 percent in men and about 40 percent in women. Those with higher levels of vitamin C in their blood lived six years longer than their counterparts.

With even higher doses of vitamin C, researchers found that plaque was removed from artery walls, thereby reducing further risk from heart attacks. Doses of 1,500 were found to be effective. Studies with guinea pigs showed that a five week regime of 5,000 mg per day prevented plaque build-up, while only 60 mg a day did not prevent the damage to blood vessels. The doses used to remove plaque have been found to be 1,500 a day for one year.

The mechanism that is used by vitamin C is via the production of collagen. Vitamin C has the effect of increasing collagen production, and collagen is important in maintaining the cell wall of the circulatory system: veins, arteries and capillaries.
The minimum daily dose may be sufficient for some, but to repair damage and restore health, larger doses are needed. Many health advocates recommend doses of 1,000 to 3,000 per day, spread out during the day. Pregnant women can double these amounts of vitamin C.

Side effects from vitamin C are rare, but a deficiency can cause gingivitis, bleeding gums, nosebleeds, swollen joints, anemia, and weight gain due to a slowing of the metabolism.

Vitamin C is water-soluble and leaves the body in urine, which is why dosing is recommended at frequent intervals throughout the day. It is preferable to obtain vitamin C from foods. Sources of vitamin C are fruits and vegetables, especially citrus fruits, along with green peppers, leafy greens, broccoli, tomatoes, strawberries, white potatoes, winter squash, berries, Brussels sprouts, cabbage and cauliflower.