Sue Visser
One diet cannot possibly suit everybody because we are not all the same. There are different gut biomes for different people. Some thrive on meat or wheat, while others can’t tolerate gluten or lactose. The gut is directly linked to the brain and affects your mood. Use Food as Medicine to make you healthy and happy!
Please note: These discussions are about our relationship with food and are not intended as medical advice. Should you prefer using natural alternatives to your prescribed medications, please consult your doctor, who can assist you and supervise a reviewed protocol. Certain foods, supplements, herbs and spices that are used therapeutically may compete with (or oppose) certain drugs – but do not have such harmful effects. A spoonful of sugar makes the medicine go down but using food as medicine does not require any sugar and does not deplete any micronutrients.
The Best Way to Treat Scurvy Is with Vitamin C, But What Is Scurvy?
Ascorbic acid that is sold as a pharmaceutical product is often mistaken for vitamin C, but they are not interchangeable, technically speaking. Ascorbic acid is a crystalline, chemical isolate that is synthesized out of corn syrup. Vitamin C that is present in fruit and vegetables includes a natural, non-crystalline form of ascorbic acid as well as rutin, bioflavonoids, enzymes, and other components that interact with glutathione, an antioxidant that we make ourselves. For optimal results, we need to complement vitamin C with glutathione that comes from dietary amino acids, namely glutamate, glycine, and cysteine. They support each other.
As a potent antioxidant, glutathione reduces oxidative stress by combating free radicals in the body and also recycles vitamin C by eliminating the free radicals that it accumulates. Glutathuione helps to detoxify heavy metals and boost T-cell and natural killer activity within the immune system. Vitamin C combined with glutathione co-controls numerous enzymatic reactions and cannot work independently. They maintain the metabolism of collagen, L-carnitine, and several neurotransmitters and even play a role in gene expression. It is important to appreciate dietary vitamin C as a member of a team, accompanied by other essential key components that are present in fruit and vegetables. Let us explore such foods as medicine.
There are historical accounts of sailors suffering from scurvy many years ago due to a lack of fresh fruit and vegetables. Despite the dangers of sailing around the world, many of them died of scurvy – a lack of vitamin C. Even today, it is a silent killer – especially of people who take medications in preference to a visit to the greengrocer. Scurvy is basically a long-term deficiency of vitamin C, resulting in the collapse of collagen tissue throughout the body. It is most visible as bleeding gums and bright red and purple patches under the skin and around hair follicles. Other symptoms include sore joints, shortness of breath, chest pain, mood swings, headaches, weakened immunity and exhaustion. It is the loss of collagen that weakens connective tissues and the endothelial barriers that protect our organs. Sailors would first notice their tender and bleeding gums. Enough of a reminder to load up on fresh produce at the next port. Would your dentist ever remind you of that? English sailors used to take citrus fruit with them and were called “Limeys” as a result.
According to Richard Dana’s account of a two-year sea voyage in 1842, a few near fatal cases of advanced scurvy were cured when the crew were given raw potatoes and onions from a passing ship that was nearby. Out of desperation to alleviate their extreme exhaustion, pain, and discomfort, the crew started chewing them! They had been living on rations of salted beef and stale biscuits for many weeks. Within ten days the men recovered, even the sailor who couldn’t open his mouth, due to his putrefying gums. Instead of chewing the raw vegetables, he sipped the juicy pulp that the cook had prepared for him. There is a therapeutic synergy that is unique to nutrients within in certain vegetables. A potato has a mere 20 mg of vitamin C, yet it did the trick in combination with the onions.
We live in Cape Town, a city that was established in 1652 as a port to supply ships with fresh produce. If only they had also known about growing sprouts and microgreens for an ongoing source of vitamin C. Even after four days, they would have had enough vitamin C, B vitamins – especially niacin—as well as minerals and enzymes to keep them going for good. After a month or so, their trays of home-grown pea shoots would have been a welcome addition to salted meat, butter, cheese, hard biscuits, cabbages, carrots, onions, and dried pulses. Some ships even kept cows on board to supply fresh milk and butter. Like today, dehydration is also a constant problem. For the sailors, rations of beer, wine, rum, and other alcoholic beverages seemed to be more plentiful than fresh water. At least we know that red wine is rich in antioxidants!
Chronic Scurvy Is Linked to Cancer, Cardiovascular Disease, Diabetes, and Cataracts.
Seventy years ago, Linus Pauling referred to cardiovascular disease as “chronic scurvy.” Yet medicines and surgical intervention are our modern go-to treatments. Symptoms indicating a collapse of collagen tissue resulting in blood clotting and the accumulation of plaque in blood vessels are thus scurvy related. Mega doses of ascorbic acid, including intravenous treatments, are used with dietary intervention and key supplements to safely and effectively restore the widespread damage as an alternative to drugs and invasive surgery. The work of Dr Linus Pauling and a multitude of scientific studies have proved that this is very quick and cost-effective as an alternative treatment. Yet drugs for hypertension and atherosclerosis are preferred by conventional medical practitioners who seldom, if ever, consider the patient’s critical shortages of vitamins and minerals. We are however, constantly reminded of the heart-healthy Mediterranean diet that is the opposite of a Standard American Diet (SAD).
This anecdote illustrates the modern scurvy enigma: Doctor Bob, an African therapist, is a great research buddy of mine. Many local people come to him because they do not like the medicines that conventional doctors give them. We often discuss natural alternatives and I try to expose the underlying causes of common ailments. The bottom line is to convince him that fruit and vegetables provide natural vitamins that act synergistically. His people prefer to live almost exclusively on bread, maize porridge, fermented milk, and meat. Some of them forage for wild greens to make a vegetable dish called “maroc.” Recently Doctor Bob sent me pictures of a patient’s legs. They were covered in bright dark red patches around the hair follicles. These unsightly lesions had been bothering her for more than two years and were spreading. Even specialists had been baffled by this phenomenon, and cortisone and other medications had not helped. Dr Bob decided to give her an elixir made from fresh green herbs and lemon juice, for a detox. Four days later he sent me another picture of her skin. It was calm and clear, without any fiery blotches. Vitamin C to the rescue I guess – the good old Limey treatment for scurvy.
How about cancer? Direct evidence from studies in 1933 found that there is a consistent negative correlation between the occurrence of cancer and the increased ingestion of carrots, turnips, cauliflower, cabbage, onions, watercress, and beetroot. These foods are rich in vitamin C as well as sulphonamides that are precursors to glutathione. The increased intake of vitamin C, riboflavin, and vitamin D also decreases the incidence of cancer. Epidemiological studies in Norway and Minnesota, involving about 40,000 persons, also reported a negative correlation between cancer and the intake of fruits, vegetables, fermented milk, and vitamin C. In other words, people are obviously not eating properly!
During an eye examination, a slight cloudiness was apparent on my husband’s right cornea. This scar from a ten-year-old injury had not deteriorated or given him any trouble. The specialist advised him to keep eating plenty of leafy green vegetables in order to prevent the development of cataracts. One forgets that eyes also require vitamin C – plus the rest! There is evidence that the incidence of cataracts may be higher in persons who have a low plasma concentration of vitamin C. The aqueous humour, or the fluid inside the eyeball, has very high levels of water-soluble compounds, such as ascorbic acid, glutathione, and its key amino acid, cysteine. These are the major diet-derived antioxidants that maintain lens clarity. After 5 years, the risk of glaucoma increases by 40% and cataract risk increases by 60% should a vitamin C/glutathione deficiency be affecting your insulin metabolism.
Sugar Is Your Worst Enemy – Here Are the Golden Rules to Controlling Glucose
What causes a vitamin C deficiency despite adequate consumption of natural food sources? Eating sugar at the same time, it’s as simple as that. Glucose and vitamin C are in direct competition with each other because they have a similar structure. They both require insulin as a carrier to transport their molecules across cell walls. Sugar blocks the entry of vitamin C into the cells and thus sabotages the insulin function. There is no sense in taking anything claiming to be a vitamin C booster that contains sugar. Fizzy vitamin C tablets and candies containing sugar are therefore counterproductive.
Glucose is the body’s main source of fuel. The pancreas produces insulin for cellular uptake to convert glucose into energy. Cells do not respond adequately to insulin for people with insulin resistance. The pancreas then produces more insulin to keep up. If the glucose is not bound up into triglycerides (LDL cholesterol), it can damage the kidneys and other organs, including the brain. Overtaxing cells with glucose results in insulin resistance due to deficiencies of vitamin C, magnesium, chromium, and zinc. People with type 2 diabetes are 2.5 times more likely to develop vascular dementia and 1.5 times more likely to develop Alzheimer’s disease.
An excessive intake of dietary sugars can cause metabolic disorders and increase inflammatory mediators and certain pro-inflammatory cytokines in various tissues. As sugar, fructose, and glucose consumption increases worldwide, so do chronic health conditions. The effects and mechanisms of high-sugar diets on rheumatoid arthritis, multiple sclerosis, psoriasis, and inflammatory bowel disease have only been recently uncovered. Dietary and circulating vitamin C are inversely associated with insulin resistance that goes hand in hand with what we call the metabolic syndrome: type 2 diabetes, high LDL cholesterol, and hypertension. They, too, are linked to vitamin C deficiencies. This is the root cause and the common denominator of heart disease, obesity, diabetes, eye cataracts, fatty liver disease and Alzheimer’s disease. People with diabetes have double the risk of developing dementia. Scientists are now discovering that even modestly elevated blood sugar levels may speed up cognitive decline.
How about some sweet protein? The amino acid glycine is readily available as a dietary supplement in capsule or powdered form and helps us to produce glutathione in combination with whey powder that is also rich in glycine and cysteine. The powder dissolves easily in water and has a sweet taste. The name “glycine” is derived from the Greek word for “sweet.” It can be used to sweeten your smoothies, yoghurt, etc. A spoonful of glycine is a sweet medicine that won’t rob you of vitamin C. Gelatine is also a good source of glycine as it is made from collagen.
For jelly lovers, try making yoghurt or fresh juice jelly, sweetened with natural sugar alternatives such as stevia, xylitol, or mashed banana. Dates, especially medjool dates, provide a very sweet syrup if left to soak in water. These dates contain a lot of fiber and are evidently one of our best natural sweeteners. Most of the fruit we eat as our RDA for vitamin C provide a delicious blend of sweet and sour flavors. Diabetics need to watch out for grapes as they contain too much sugar. Drinking a lot of very sweet fruit juices will zoom up the glycemic index and will excessively spike your blood sugar levels. The golden rule with sugar is to accompany it with fat, fiber, and protein to slow down the insulin curve.
The Leaky Endothelium and How Vitamin C Maintains Its Integrity
An endothelium refers to the inner lining of blood vessels, organs, and our various biomes, like the gut. Although it is a simple, single layer of cells, this semi-permeable barrier is said to be an active organ that responds to and secretes chemical signals. If spliced together, our total endothelial surface area would cover two tennis courts, so a lot can go wrong if we run out of vitamin C! The part of an endothelial cell in direct contact with the blood is covered by glycocalyx. It is a mixture of carbohydrates attached to proteins that regulates the access of cells and molecules in the blood to the endothelium. It also helps to control the fluid and particle composition of the blood within and maintain the endothelial barrier integrity. Compared with the cardiac and pulmonary capillaries, cerebral capillaries have a thicker layer of glycocalyx to help fortify the blood brain barrier.
The vascular endothelium regulates the flow of substances from the blood within to the external tissues and extracellular fluids. This membrane is sensitive to inflammation and if it is damaged, diverse agonists such as thrombin, lipopolysaccharide, or histamine can escape. This membrane relies on collagen for strength and elasticity to maintain the balance between blood vessel constriction and dilation. The antioxidant activities of vitamin C help to protect the vascular endothelium from damage caused by oxidative stress. It also increases the availability of nitric oxide, a gaseous signalling molecule that interacts with vitamin C, to enable the blood vessels to remain flexible.
A high consumption of glucose, fructose, and sugar-sweetened beverages knocks out vitamin C and reduces the beneficial flora in the gut that leads to the development of irritable bowel syndrome (IBD). Dietary fructose can induce intestinal inflammation by increasing intestinal cell permeability (endothelial damage) and promoting the growth of intestinal bacteria. Cell-to-cell signalling, silent regulators, and secondary messengers are also involved in the complex wireless networks that control our metabolic processes. They all rely on the pivotal role played by vitamin C and its co-factors.
Vitamin C also preserves levels of the signalling molecule Cyclic AMP, which maintains the integrity of the structural links. Together they control selectively permeable bonds between the tightly packed cells. The Cyclic AMP response element-binding protein (CREB) transcriptional factor induces genes that regulate inflammation and vascular remodelling. Excessive and continuous sugar consumption will thus prevent the cellular uptake of vitamin C to support this relay and the resultant oxidative stress and inflammation disrupts the bonds between the cells.
Endothelial dysfunction is the result of a vitamin C deficiency (scurvy) in vascular as well as brain, lung, and gut barriers. The lining gets damaged (it becomes leaky) and becomes inflamed. Foreign substances can pass through it. Blood leakage sets off prothrombin, a clotting mechanism to arrest the damage and a defensive layer of plaque begins to form on the surface (atherosclerosis). Endothelial dysfunction is just another vitamin C deficiency – a reversible disorder that affects the entire body. Supplementation with vitamin C has been shown to improve markers of endothelial function in individuals with heart failure, atherosclerosis, and diabetes mellitus.
Dr Szent-Gyorgyi won the Nobel Prize for the discovery of ascorbic acid in 1937. Realizing that he could always cure scurvy with vitamin C he claimed: “Since there is no ‘natural’ ascorbic acid, it is the combination of nutritive factors found in the whole vitamin C complex that do the healing, not the ascorbic acid. …we have found that in certain pathological conditions characterized by increased permeability or fragility of the capillary wall, ascorbic acid is ineffective, while the condition can be cured by the administration of Hungarian red pepper or lemon juice.”
Stand-alone synthetic ascorbic acid can be effective – providing the patient’s reserves of glutathione and supportive micronutrients are maintained. The supplements can otherwise be given separately. According to the Lancet, taking isolated ascorbic acid is ineffective against scurvy for this reason. Linus Pauling said arterial plaque was the result of the body trying to repair damage caused by a long-term vitamin C deficiency and he gave mega doses of ascorbic acid to cure it. His treatment was not universally accepted. Further studies showed that intravenous ascorbic acid treatment was more effective than oral administration.
Vitamin C is sometimes given as an injection into a vein (intravenous) so higher amounts can directly enter the bloodstream. This is usually only seen in medically monitored settings, for patients with respiratory or degenerative conditions like advanced stage cancers or in controlled clinical studies. Although it does not seem to produce any negative side effects, intravenous ascorbic acid treatment should only be administered with close monitoring. It is contraindicated for patients with kidney disease and hereditary conditions like hemochromatosis and glucose 6-phosphate dehydrogenase deficiency.
Obtaining Enough Vitamin C from Everyday Food Is Quite a Challenge
Most of us are unwittingly suffering from scurvy—plus dehydration—and need to address the dietary causes as opposed to covering up the symptoms. Patent drugs and scheduled medicines are as ineffective as mega doses of isolated, randomly selected micronutrients if we fail to first eliminate toxins, allergens (like gluten), parasites and other challenges to the digestive system. After all these years I have come to realise that we really do need to lay a good foundation in order to benefit from a food-based protocol. First clean out the debris, rehydrate, kick out harmful ingredients, repair the gut lining, and then nourish the body and attend to micronutrient deficiencies. This is what supporters of integrative medicine repeatedly advise us to do. Remember what Hippocrates said: “Let your food be your medicine and let your medicine be your food.”
What about kidney stones? Synthetic ascorbic acid does not contain the full vitamin C complex. If the supportive components from the body’s reserves are not present, excessive ascorbic acid will flow into the urine and be excreted. This is called very expensive urine! Excessive doses can acidify the urine and cause digestive problems as well as antioxidant imbalances within the body. Food-based vitamin C, on the other hand, is well absorbed and utilized. Excess ascorbic acid is excreted from the body as oxalic acid, a waste product. Under certain conditions, oxalate crystals may bind to minerals and lead to the formation of kidney stones, which can be very painful. Magnesium and vitamin B6 prevent this type of kidney stone from forming. This is another reason to eat dark green leafy vegetables that have a generous supply of magnesium as well as chlorophyll and other nutrients that help to maintain the urinary pH. Parsley and dandelions are also known supporters of kidney health and are excellent natural diuretics that do not deplete magnesium. Good sources of vitamin B6 are red bell peppers, broccoli, yams, asparagus, unpeeled baked potatoes, and turnips. They also provide many other essential vitamins and minerals, including an adequate supply of vitamin C.
The complete complex of vitamin C that is found in natural food sources is composed of the following:
Ascorbigen. It is formed by its precursor glucobrassicin, a precursor of indole-3-carbinol, which in turn reacts with L-ascorbic acid to fight cancer. It has antioxidant, anti-metastatic, antiproliferative and cytotoxic properties.
Tyrosinase inhibitors. Tyrosine is involved in melanin production (dark skin spots), browning of fruits and vegetables, wound healing, adrenal health and immune response. Tyrosinase can also crosslink different amino acids in proteins. Vitamin C is an effective skin lightener as its antioxidant properties neutralize free radicals that influence melanin production.
Rutin and Hesperidin are bioflavonoids (vitamin P) that prevent the degradation of vitamin C. P factors help with vascular integrity by strengthening capillary walls to prevent bruising and bleeding under the skin and especially the gums (scurvy).
K factor is a blood clotting factor to prevent bleeding, especially of the damaged linings of blood vessels. It also is important to maintain strong bones.
J factor involves oxygenation of the blood. Vitamin C facilitates iron absorption, enabling red blood cells to bind with oxygen.
RDA of vitamin C (not ascorbic acid): The Recommended Dietary Allowance of vitamin C for adults 19 years and older is usually 90 mg daily for men and 75 mg for women. For pregnancy and lactation women, the amount increases to 85 mg and 120 mg daily, respectively. A higher dietary carbohydrate intake requires greater quantities of vitamin C. Low blood levels of vitamin C have been linked to increased body fat and the early onset of metabolic syndrome, oxidative stress, and inflammation. These people suffer from the ill effects of a diet that is full of anti-nutrients – the so-called bad fats, sugar, and starches the do not sustain their vitamin reserves. Vitamin C and other antioxidants especially are depleted, resulting in the long-term deterioration of their health. Cutting out the food they currently eat and replacing it with regular meals that consist mainly for fresh fruit, vegetables, healthy fats and proteins will lessen their vitamin C requirements.
We need to remember that vitamins should ideally come from food sources. They cannot be isolated from food-based complexes and still perform their synergistic life functions within the cells. When isolated into artificial commercial forms like ascorbic acid, these purified synthetics act as drugs in the body. According to ongoing research, such isolates should not be regarded as vitamins. Vitamin activity only takes place when all conditions are met, when all co-factors and components of the entire vitamin complex are present to achieve a synergistic effect. Most vitamins cannot be made by the body and should be obtained from natural foods whenever possible. It is good to know that small amounts of the real thing can be exceptionally potent. (Remember the sailors who had scurvy?) Lay a good foundation so that any supplements you wish to use will be supported by your own supply of key nutrients. As such, you can benefit from both sides of the controversial ascorbic acid coin.
Buying Ingredients and Preparing Your Meals with Vitamin C in Mind
Boosting and supporting your innate vitamin C status with food can be a very rewarding and tasty process. My husband and I love sampling traditional dishes whenever we travel around the world. We love our hummus, olives, lemon pickles, kimchi, cheeses, salads and sambals, stir fries, soups and endless plates of vegetables with an international twist. All the precursors we need for vitamin C as well as glutathione. Let’s forget about the doughy bread rolls, sugar-laden cakes, sweetmeats, fatty meats, puddings and all the other goo that depletes vitamin C. Unfortunately, you can develop an addiction to the very items you should not be eating.
Today we can buy most of the superfoods like sauerkraut, kimchi, pickles, sprouts, microgreens, sourdough bread, pate, and fermented milk products from the supermarket. I personally enjoy making a few of them at home and now have a continuous supply of superfoods—boosted with micronutrients, herbs, minerals and spices—in my kitchen. You may choose to continue taking your favorite supplements or isolates—but for even better results, use them as ingredients. For instance, mixing L glutamine (expensive) or MSG (cheap) with whey powder or cottage cheese converts to glutamate, the amino acid that combines with cysteine and glycine to make glutathione. These three amino acids are essential to maintain this very powerful antioxidant that supports the function of vitamin C. Then taking higher doses of ascorbic acid will have a more synergistic effect and will not deplete your glutathione reserves. Adding ascorbic powder to salads, sauces, and fruit juice as an acidifier can also work.
Which diet works the best? The one that suits YOU because your constitution is unique! The ‘combination’ diet that includes 8 – 10 or as many servings of fruits and vegetables as possible, with smaller portions of gluten free carbohydrates a day works well. Saturated fats are limited to a few dairy products and lean meat cuts. Eggs, olive oil, oily fish, whey and vegetable protein should be encouraged. This will raise anti-inflammatory oils and fats such as omega 3 while lowering omega 6 and excessive saturated fats. Watch out for trans-fatty acids when omega 6 oils are heated or hydrogenated (such as margarine). To compensate for not eating enough oily fish, vegetarians can take flaxseed oil and additional omega 3 oil capsules. Plant proteins such as pea- and soya-based burgers, mince, and sausage are high in protein, fiber, and minerals yet very low in saturated fats. Walnuts are anti-inflammatory but be wary of peanuts – especially for people who are sensitive to nuts as they sometimes contain aflatoxins, a type of mold. Homemade sprouts, pickles, kimchi, and sauerkraut plus fermented dairy products ensure a healthier gut biome and more glutathione, as we now know. This type of diet can also reduce blood pressure considerably because it is so rich in potassium. You can also look forward to more energy, less depression, and a slimmer silhouette!
What about the keto diet? You can still gain weight from any oil or food if you consume more calories than you can burn. Drastically reducing carbs and eating as much protein and fat as you fancy at the expense of reducing fruit and vegetables that supply us with vitamin C, antioxidants, and fiber is not recommended. Cutting out sugar and starch can further complicate matters. The problem is that a keto diet has the potential to adversely affect other hormones, including cortisol, thyroid, and estrogen, despite trying to override the need for insulin. Blood sugar does not only come from the diet! Due to stress, we release cortisol that releases stored glucose (glycogen from the liver) into the bloodstream. This flight and fight hormone depletes vitamin C as a double whammy. Stress links to cortisol and affects weight gain—visible as excess body fat, particularly around the midriff. Adipose tissues also secrete estrogen with the help of abundant fatty acids. It is a viciously fat circle! Men also gain weight when estrogen is out of control, and it may also slow down thyroid activity. The Mediterranean diet on the other hand, uses olive oil high in monounsaturated fats for cooking; it does not cause weight gain or obesity, due to its emphasis on variety and moderation.
A lady friend of mine (blood type A-secretor) embarked on a Banting (keto) diet with her husband and two sons who were overweight. This diet worked wonders for the three men who are blood type O non-secretors, but she complained of aches and pains, very sore joints, and felt miserable. All that red meat and fat is difficult for her blood type A grain-eating constitution to handle! Blood type O has very strong stomach acid and thrives on meat. Despite his weight loss, my friend’s husband still suffers from anxiety and depression. The modified or “safe” keto diet seems to be a better option, but one must also address the need for fermented food (probiotics), B-vitamins, and improve the glutathione and vitamin C status.
The Missing Link Is Glutathione, The Partner of Vitamin C
Glutathione is one of the body’s most important and potent antioxidants to reduce oxidative stress by combating free radicals in the body. It also helps to detoxify heavy metals and boost T-cell and natural killer activity in the immune system. Anything that interferes with gut health will suppress your ability to synthesize glutathione, so we need a healthy gut biome that is well stocked with beneficial bacteria. (See Food as Medicine Parts 1 and 2). Antibiotics, Tylenol, and more intense pain drugs like Vicodin, Percocet, or Darvocet and even analgesics (acetaminophen also known as Paracetamol) deplete our glutathione reserves. Acid blocking medications, alcohol, and nicotine also take their toll.
Evidently supplementing with glutathione capsules and powders is a waste of time and money. The body breaks down ready-made glutathione and prefers to synthesize it from the three amino acids – glutamate, cysteine, and glycine. Nutritional studies have shown that less than one percent of glutathione supplements proved to be bioavailable. Even in a study of 40 healthy adults, it did not affect antioxidant concentration in the blood or significantly impact oxidative stress biomarkers.
Regardless of its poor performance, glutathione has become the darling of the skin lightening trade. Expensive glutathione products applied to the skin as well as ingested are consumed in good faith resulting in very expensive urine. We make plenty of our own glutamate out of protein and can add whey protein isolate, which can provide enough cysteine and glycine to compensate and back up the vitamin C-based support system. The amino acid glycine is an inhibitory neurotransmitter that supports relaxation and healthy stress management. Glycine helps the body to break down and transport nutrients and fat used by the cells for energy. It aids in the creation of proteins, in particular collagen, which the body requires for the maintenance of tissues and the production of enzymes and hormones. Glycine is essential for building muscle mass and for the formation of stretchy, flexible cartilage, which is particularly important as we get older. Glycine is important for digestion as well as cognitive function and it improves insulin sensitivity. It plays an important role in the prevention of mental disorders such as schizophrenia and helps you to sleep better. Yes, please!
Another good way to boost glutathione as well as vitamin C is by having one or two servings of fermented vegetables with your regular meals. They add a delicious zing to most dishes. Sauerkraut and kimchi can be mixed with a little yoghurt to make a tasty dressing for mashed potatoes (also rich in ascorbic acid). Stirring a touch of extra MSG and whey powder into the jar will ensure that optimal amounts of glutathione are generated. During lactic acid (anaerobic) fermentation the antioxidant activity of cabbage increases by 3-4 times.
Kimchi is a popular traditional Korean fermented food made from cabbage, radish, green onion, ginger, various spices, chilli, seasonings and fermented fish products. It is easy to make your own kimchi, with a combination of ingredients that you really like. Finely chop or shred your veggies and place them in a bowl. Sprinkle on a little salt and MSG (1 -2 %) and rub it in. Leave it open overnight to weep and then press the mixture into a glass jar until liquid oozes onto the top. Seal the jar tightly and wait for a week or two. Easy enough! I leave out the fish and enjoy using red and yellow peppers, carrots, celery, lentil sprouts, and cauliflower. Adding a little whey powder or whey protein makes it deliciously creamy. As a stand-alone seasoning this helps to reduce your salt intake, due to its savoury flavor – the umami effect.
Kimchi is fermented with 2-3% salt at low temperatures for 2 – 3 weeks. (4-10°C). The antioxidative, lipid-lowering, anti-inflammatory and anti-atherogenic effects may be attributed to the bioactive substances such as ascorbic acid, quercetin, carotenoids, capsaicin, gingerol, allylsulfide, β-sitosterol, phenolic compounds and lactobacillus strains that are present in the kimchi ingredients. These types of pickles turn sour due to the presence of lactic acid and levels of vitamins B and C are higher. They are also important sources of minerals such as calcium, phosphorus, iron, sodium, and potassium.
Next, We Cook Some Vegetables
Fruit and vegetables at their peak ripeness when eaten raw contain the most vitamin C. The natural ascorbic acid that is available from cooked potatoes is not sensitive to heat, but phenols and other components are affected by cooking. Follow-up research suggests that when potatoes are mashed straight after cooking, the loss of ascorbic acid is negligible. It is delicious with sauerkraut and yoghurt! Steaming your green beans and carrots also helps to maintain higher levels of natural (non-crystalline) ascorbic acid as it is not released into the cooking water. If you are boiling other vegetables, the excess water can be added to soups, gravies, and other dishes so as not to lose the vitamins, minerals, and other nutrients.
For instant meals, rinse a can of cooked white cannellini or butter beans (lectin free and for all blood types) and blend them with MSG. (It reduces the gassiness). Add olive oil and lemon juice, pepper and garlic (if liked) and make an instant alternative to hummus. Dairy products, such as milk, yogurt, and cheese can also provide us with glycine. Seaweed is a great source of antioxidants and fiber to support your gut health and is rich in iodine and glycine. It is an acquired taste, but sheets of dried crispy seaweed are delicious. Green vegetables that also provide a fair amount of vitamin C are spinach (extra magnesium, iron, vitamins B2 and B6, folate, vitamins A, K, and E, calcium, potassium, manganese, and copper) with cabbage (an antioxidant and anti-inflammatory cruciferous vegetable, containing numerous vitamins and minerals) and asparagus, an excellent source of vitamins K, B1, B2, B3, B6, C, A, and E, folate, copper, selenium, fiber, manganese, zinc, iron, and protein. Cabbage also contains plenty of amino acids, including glycine. Serve these vegetables with lemon butter and add ascorbic acid for some extra zing.
By now we should be more familiar with our kitchen-based medicine chest. There are plenty of lovely recipes and ideas on the internet that can be adapted to suit specific needs relating to the conditions you wish to treat. Always remember to discuss your intended protocol with a helpful practitioner, should you wish to begin a drug weaning protocol. Most of today’s drugs are depleting our levels of vitamins and minerals; but before you set yourself free of prescribed medicines, you need to make sure that your condition can be responsibly treated. Too many people, especially those who take a long list of anti-depressants, sedatives, and mood-altering drugs, tend to go cold turkey and throw the baby out with the bath water. This is not responsible. It takes several weeks to achieve a good balance, employing food as medicine and reducing medications by skipping alternate doses or halving the dosage gradually. First begin by building up the levels of nutrients that you are being robbed of and start enjoying your food as medicine.
“It takes more time to find and prepare super-nutritious food but in the long run, you will spend far less time in ICU, hospitals, and consulting rooms!”
References and Resources
Section 1. https://www.sciencedirect.com/science/article/abs/pii/B9780323358682000840
https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/ascorbic-acid-metabolism
Resources: Sue Visser – Academia.edu www.naturefresh.co.za
Section 2. Scurvy: Symptoms, Risk Factors, Treatment, Recovery, and More (healthline.com)
https://www.insulean.co.uk/ascorbic-acid-glucose/
Promoting Vitamin C | Linus Pauling – Profiles in Science (nih.gov)
Chapter XXXV – Collection at Bartleby.com Richard Dana’s journal: Two Years Before the Mast, written in 1842.
Section 3. Ascorbic Acid is not Vitamin C (thedoctorwithin.com)
Ascorbigen: chemistry, occurrence, and biologic properties – PubMed (nih.gov)
How sugar steals your vitamin C – Easy Health Options®
Insulin and Insulin Resistance: The Ultimate Guide (healthline.com)
Excessive intake of sugar: An accomplice of inflammation – PMC (nih.gov)
Can High Blood Sugar Cause Brain Damage? (brainandlife.org)
Section 4. Endothelial Dysfunction | Linus Pauling Institute | Oregon State University
vitamin C endothelium – Search (bing.com)
Endothelium – Definition, Function, Examples & Quiz | Biology Dictionary
Endothelium, Heal Thyself | Harvard Medical School
Endothelial Dysfunction | Linus Pauling Institute | Oregon State University
Fluoride Factors in COVID-19 and Endothelial Dysfunction – Townsend Letter
Section 5. Ascorbigen: chemistry, occurrence, and biologic properties – PubMed (nih.gov)
The Crucial Role Of Tyrosinase In Skin Care – SkinKraft
Tyrosine Metabolism Disorders – Pediatrics – Merck Manuals Professional Edition
Section 6. MSG Excites Us, But How About Glutamine and Glutamate? – Free Online Library (thefreelibrary.com)
How Much Vitamin C To Reduce Cortisol – VitaminProGuide.com
cortisol depletes vitamin c reserves – Search (bing.com)
Vitamin C – Trinity Holistic Health Center
Bioflavonoids Benefits, Best Sources and Side Effects – Dr. Axe (draxe.com)
Ascorbic acid in mashed potatoes. (cabdirect.org)
Ascorbic Acid is not Vitamin C (thedoctorwithin.com)
https://www.emerald.com/insight/content/doi/10.1108/NFS-11-2012-0123/full/html
https://www.hsph.harvard.edu/nutritionsource/vitamin-c/
From COVID to Cancer – Is Vitamin C the Answer? – Page 4 of 4 – Townsend Letter
Some Truths (and Inconvenient Truths) About Supplements | Acupuncture Today
The Truth about Vitamins and Minerals – Discover Yourself Health
https://drianstern.com/blogs/learn/foods-high-in-glycine
Section 8. (DOC) Insulin resistance and the link to your blood type | Sue Visser – Academia.edu
Published August 26, 2023
About the Author
Sue Visser is the health researcher and product developer for Nature Fresh Health Products. She has developed over 45 products, beginning with her unique Calcium Complex formulation in 1997. With over 25 years of experience in complementary and especially traditional medicine, Sue shares her articles freely with doctors (SA Medical Academic) and other publications. For many years, Sue has given free presentations, radio shows, workshops and has appeared in the two TV series on local herbs (Nature’s Health – 2007 and 2009). She is the author of two books and dozens of research papers and published articles.
Sue investigates current health trends, products and modalities on a constant basis and interacts with fellow South Africans at all levels to learn more about their health issues. Artemisia annua and other anti-malarial species, especially Olea Europa/Afra have now come to the fore as treatments for Covid-19. The new Nature Fresh prototypes are having very successful results with viral infections by using herbs that treat malaria. Contact: sue@naturefresh.co.za ; info@naturefresh.co.za