Healing Breath

Try these three simple practices to reduce stress, quiet your mind, and connect to your inner Self.

By Kate Holcombe of Yoga Journal

 

A few weeks ago, my seven-year-old son, Hayes, told me he was having trouble falling asleep. He said that he was having "many thoughts" at night and couldn't stop his mind from thinking. I told him about a breathing practice that I had taught his older brother, Calder, a few years earlier, and I suggested that Hayes could try it while lying in bed at night to help him relax and fall asleep. The practice was simple: a few minutes of diaphragmatic breathing followed by a few minutes of consciously and gently extending each exhalation.

"Maybe you'd like to try it?" I said to Hayes. "I think it was helpful for your brother sometimes, and maybe it will help you, too." Just then, Calder, who had been passing through the room, announced: "You're wrong, Mom." I held my breath, wondering if he'd tell Hayes that my advice wasn't going to work. "It doesn't help me sometimes," he said matter-of-factly. "It helps me all the time."

I was pleasantly stunned. I hadn't realized that Calder was still using the practice I had taught him three years earlier. As I knelt on the living room floor to teach Hayes the same practice, I was reminded that pranayama, the fourth of the eight limbs of yoga outlined in Patanjali's Yoga Sutra, does not have to be complicated.

Pranayama, which literally means "to extend the vital life force," or prana, is an incredibly rich practice made up of many breathing techniques that vary in complexity from ones simple enough for a child to do to those appropriate only for advanced practitioners. While the best way to practice pranayama is under the guidance of an experienced teacher, there are simple techniques—such as gentle diaphragmatic breathing and comfortably lengthening the exhalation—that can be used at any time to transform not only your breath but also your state of mind.

In my work as a yoga therapist, I treat people struggling with a variety of issues, including depression, anxiety, sleep disturbances, chronic pain, and even life-threatening illness. Time and time again, I've seen simple pranayama practices reduce stress and anxiety; promote restful sleep; ease pain; increase attention and focus; and, on a more subtle level, help people connect to a calm, quiet place within so that they experience greater clarity and well-being on every level.

In the Yoga Sutra, Patanjali describes pranayama as a process by which you can break your unconscious breathing pattern and make the breath long, easeful, and smooth. Most people's unconscious breathing patterns are anything but easeful and smooth; they tend to be tense, shallow, and erratic. When we are afraid or hear bad news, we often gasp—inhaling and then holding the breath. These breathing patterns can activate the sympathetic nervous system (often referred to as the "fight or flight response").

One of the primary reasons that pranayama techniques that foster a long, smooth exhale (like the ones presented here) are so beneficial is because, when practiced correctly, they can support the parasympathetic nervous system and activate what is commonly known as the "relaxation response," reducing stress and its effects on your body and mind. As a result, your resilience in the face of challenge or adversity increases, and your mind becomes more focused and still.

A Quiet Mind

The eight limbs of yoga outlined in the Yoga Sutra are a path to help you reach a state of Yoga, or focused concentration. But this focused concentration is not the end goal. As Patanjali tells us, the result of reaching this state of attention is that you experience clearer perception and a greater connection with your true Self.

When you're connected with your true Self, it becomes easier to see what is not your true Self—your mind, body, thoughts, feelings, job, and essentially all of the changing circumstances around you. This discernment allows you to act from a place of the Self, and when you do that, you experience less suffering.

Pranayama is an important tool to get you to this state of more focused concentration, leading you to clearer perception, a greater connection with the Self, and ultimately a happier life. In Yoga Sutra 2.52, Patanjali writes, "As a result [of pranayama], the covering that blocks our own inner light is reduced." In other words, through the practice of pranayama, you can reduce all of the mental noise—the agitation, distractions, and self-doubt—that prevents you from connecting with your own inner light, your true Self. In this way, pranayama can have a profound effect on your life.

The Practice

Though practice of pranayama is safest and most effective when guided by an experienced teacher who knows your needs and capabilities, there are several simple techniques you can try at home as long as you're in good health and you don't push beyond your capacity.

The three breathing practices that follow—relaxed, diaphragmatic breathing; Sitali (or Sitkari) Pranayama; and gentle "extended exhale" breathing—are a good introduction to pranayama. Each supports the parasympathetic nervous system, quiets the mind, and helps to bring about a state of more focused attention. As you continue to practice these techniques over time, you may start to notice when you are unintentionally holding your breath or breathing shallowly. You also may begin to associate patterns of the breath with your moods or states of mind. This self awareness is the first step toward using the practices of pranayama to help shift your patterns and, through regular practice, create positive change in your life.

Try each practice daily for a week and observe how it affects your body, breath, and mind in order to figure out which is best for you. You can do them at just about any time of day, though preferably not immediately following a large meal.

Basic Breath Awareness

This gentle introduction to diaphragmatic breathing teaches you how to breathe more fully and consciously.

Benefits: Quiets and calms the entire nervous system, reducing stress and anxiety and improving self-awareness.

Try it: At least once a day, at any time.

How to: Lie comfortably on your back with your knees bent and your feet flat on the floor about hip-distance apart. Place a palm on your abdomen and breathe comfortably for a few moments, noticing the quality of your breath. Does the breath feel tense? strained? uneven? shallow? Simply observe the breath without any judgment. Then gradually begin to make your breathing as relaxed and smooth as possible, introducing a slight pause after each inbreath and outbreath.

Once the breath feels relaxed and comfortable, notice the movement of the body. As you inhale, the abdomen naturally expands; as you exhale, feel the slight contraction of the abdomen. In a gentle way, try to actively expand the abdomen on the inhale and contract the abdomen on the exhale to support the natural movement of the diaphragm and experience the pleasure of giving yourself a full, relaxed breath. Continue the practice for 6 to 12 breaths.

The Cooling Breath

Sitali Pranayama is often translated as "the cooling breath" because the act of drawing the air across the tongue and into the mouth is said to have a cooling and calming effect on the nervous system. To practice Sitali, you need to be able to curl the sides of your tongue inward so that it looks like a straw. The ability to curl the tongue is a genetic trait. If you can't, try an alternative technique called Sitkari Pranayama, which offers the same effects.

Benefits: Can improve focus; reduce agitation, anger, and anxiety; and pacify excess heat in the system.

Try it: Twice a day, or as needed during stressful times. Sitali and Sitkari Pranayama are particularly supportive when you're feeling drowsy in the morning or during an afternoon slump when you need to improve your focus.

How to: Sitali Pranayama: Sit comfortably, either in a chair or on the floor, with your shoulders relaxed and your spine naturally erect. Slightly lower the chin, curl the tongue lengthwise, and project it out of the mouth to a comfortable distance. Inhale gently through the "straw" formed by your curled tongue as you slowly lift your chin toward the ceiling, lifting only as far as the neck is comfortable. At the end of the inhalation, with your chin comfortably raised, retract the tongue and close the mouth. Exhale slowly through the nostrils as you gently lower your chin back to a neutral position. Repeat for 8 to 12 breaths.

Sitkari Pranayama: Open the mouth slightly with your tongue just behind the teeth. Inhale slowly through the space between the upper and lower teeth, letting the air wash over your tongue as you raise your chin toward the ceiling. At the end of the inhalation, close the mouth and exhale through the nostrils as you slowly lower your chin back to neutral. Repeat for 8 to 12 breaths.

The Long Exhale

This 1:2 breathing practice, which involves gradually increasing your exhalation until it is twice the length of your inhalation, relaxes the nervous system.

Benefits: Can reduce insomnia, sleep disturbances, and anxiety.

Try it: Before bedtime to help support sleep, in the middle of the night when you're struggling with insomnia, or at any time of the day to calm stress or anxiety. (In general, it's best to avoid practicing 1:2 breathing first thing in the morning unless you're experiencing anxiety. The relaxing effects of the practice tend to make it more difficult to get up and go on with your day.)

How to: Begin by lying on your back with your knees bent and feet flat on the floor, hip-width apart. Place a palm on the abdomen and take a few relaxed breaths, feeling the abdomen expand on the inhalation and gently contract on the exhalation. With your palm on your abdomen, mentally count the length of each inhalation and exhalation for several more breaths. If the inhalation is longer than the exhalation, you can begin to make them the same length over the next few breaths.

Once your inhalation and exhalation are equal, gradually increase the length of your exhalation by 1 to 2 seconds by gently contracting the abdomen. As long as the breath feels smooth and relaxed, continue to gradually increase the exhalation by 1 to 2 seconds once every few breaths. Make sure you experience no strain as the exhalation increases and keep going until your exhalation is up to twice the length of the inhalation, but not beyond. For example, if your inhalation is comfortably 4 seconds, do not increase the length of your exhalation to more than 8 seconds.

Keep in mind that even an exhalation that is only slightly longer than the inhalation can induce a calming effect, so take care that you don't push yourself beyond your capacity. (If you do, you'll likely activate the sympathetic nervous system, or stress response, and feel agitated rather than calm.)

If your breath feels uncomfortable or short, or if you're gasping on the next inhalation, back off to a ratio that is more comfortable for 8 to 12 breaths. Then finish your practice with 6 to 8 natural, relaxed breaths.

Build a Better Smoothie

Look beyond fruit to greens and other nutrients for a tasty, healthy meal on the go!
By Matthew Kadey of Yoga Journal

After teaching her early morning class, yoga teacher Kathryn Budig comes home and heads for the blender to make her morning smoothie—a frothy green concoction that includes ingredients such as banana, avocado, parsley, lime, ginger, and spinach, plus a spoonful of flax seed oil and protein powder. “Avocado adds an amazing creaminess, and lime and ginger give it a refreshing kick. It's my favorite start to the day,” she says.

Ideally suited to fuel health-conscious eaters with fast-paced lives, a morning smoothie is a fast, portable, vitamin-packed breakfast. And if you choose the right ingredients, your morning smoothie is a great opportunity to get a jumpstart on the nutrients your body needs for the day.

Varying your ingredients and making sure to include fat and protein as well as fresh fruits and vegetables will keep you from falling into a smoothie rut and ensure that you're getting a balanced breakfast that will keep you steady throughout the morning. “The beauty of smoothies is they can always change,” says Budig. “I have a green staple, and then I play from there with tropical fruits, grapefruit, and even cacao nibs!”

In fact, it's pretty hard to go wrong with a smoothie, as long as you keep a few key rules in mind. Here's how to build a sensational smoothie from the blade up.

Start With a Splash

No matter what else you're putting in your smoothie, start with a liquid as your base. For a single-serving smoothie, use about 1/2 to 3/4 cup of liquid, says Pat Crocker, author of The Smoothies Bible, which offers creative smoothie blends using everything from chia seeds to radishes. Protein-rich organic cow's milk; unsweetened almond, oat, coconut, or hemp milk; vegetable juices; and water are all great choices for a liquid base. A little fruit juice can be a flavorful addition, but since fruit juice is high in concentrated sugars, use it sparingly or in combination with another liquid such as coconut water, which contains potassium and other electrolytes.

The Main Event

Fruit is often the backbone of smoothies, adding antioxidants, fiber, and sweetness. Frozen fruit makes a thick, frosty smoothie, so keep your freezer stocked with berries, particularly blackberries, raspberries, blueberries, and cranberries, which have the highest levels of antioxidants. Bananas add body and sweetness to your smoothie, while fruits like kiwi and pineapple add a pleasing acidity.

But don't limit yourself to simply berries and other fruit. Stemmed leafy greens such as spinach, chard, kale, arugula, and romaine lettuce; parsley, cilantro, and other herbs; and fresh sprouts all purée nicely in a blender and can either serve as the main ingredient or work in combination with fruit. Crocker suggests aiming for 1 to 1/2 cups chopped fruits and veggies, depending on how thick you want your smoothie.

Added Enrichment

Fruits and vegetables should make up the bulk of your smoothie, but if you stop there, you're missing out. Add ingredients with additional protein and fat to make your smoothie more filling and reduce spikes in blood sugar for balanced energy throughout the morning. Protein also rebuilds muscle tissue post-practice. Try adding Greek-style yogurt; it contains twice the protein of traditional types. Cottage cheese and silken soft tofu are other protein-rich options. Healthy fats, such as those found in avocados and nut butters, boost the absorption of many of the vitamins in fruits and vegetables. As an added bonus, all of these ingredients give your smoothie a rich, creamy texture.

Power Boost

Before you hit “blend,” look to the pantry to give your smoothie an extra boost. A scoop of whey, hemp, or other protein powder will give your smoothie more substance; a spoonful of freeze-dried superfruit powder, cocoa powder, or matcha green tea will up the antioxidant content; chia seeds or a few tablespoons of ground flax seed or flaxseed oil will give you more healthy fats. Good old-fashioned wheat germ has vital vitamins and minerals, including folate, magnesium, and immune-boosting zinc. And don't overlook whole foods such as sunflower seeds, sliced nuts, and unsweetened flaked coconut, which can add flavor and character to your smoothie, in addition to making it a healthier morning meal.

Tips and Tricks

• Pat Crocker, author of The Smoothies Bible, advises adding your liquid to the blender first, followed by soft produce such as bananas or spinach, and then gradually harder items such as frozen fruits. Powdery items should be added directly to the liquid so they can start dissolving. To keep ingredients like nut butters from sticking to the sides of the container, add them after you blend the other ingredients.




• When blending sturdier ingredients such as nuts or kale, let your blender run for up to three minutes for a smoother smoothie. If things get stuck, add a little more liquid.




• After you pour your smoothie, run a little warm water in your blender to make cleanup easier.




• Let one or two flavors dominate your smoothie, and keep the number of ingredients at five to eight.




• Slicing fruits or vegetables into small, uniform pieces makes them easier to purée and puts less strain on your blender's motor.

Recipes

For the following recipes, whirl all the ingredients in a blender until smooth, adding more liquid until desired consistency is reached. Pour into a glass and drink immediately.

Blackberry Cashew Butter Smoothie

• 3/4 cup dairy milk or non-dairy milk




• 1 small banana




• 1 cup fresh or frozen blackberries or blueberries




• 2 tablespoons cashew butter or macadamia butter




• 1 scoop freeze-dried green supplement powder

Chocolate Raspberry Smoothie

• 3/4 cup almond milk




• 1 cup fresh or frozen raspberries




• 1/4 cup sprouts, such as broccoli or alfalfa




• 1 tablespoon cocoa powder




• 1 scoop protein powder

Green Smoothie

• 3/4 cup almond milk




• 1 handful kale leaves, ribs and stems removed




• 1 handful fresh baby spinach leaves




• 1/2 pear or banana




• 2 tablespoons almond butter




• 1 tablespoon ground flax seed




• 1/2 cup sprouts such as broccoli or alfalfa

The American Chemical Society released a study revealing bountiful health benefits associated with resveratrol, a compound found naturally in red wine. In order to get the same amount of resveratrol in red wine as you would in Isotonix® Resveratrol, the average person would need to consume three bottles of wine a day. The ingredient Isotonix Resveratrol uses in its supplements is Resveravine®, which is a more concentrated form of resveratrol, and it ensures that the body reaps the benefits of resveratrol without the ill effects from three bottles of wine.

Studies of numerous species have shown that a reduction in calories has been linked to a longer lifespan. The SIRT-1 gene activates a critical component of calorie restriction in mammals and promotes fat metabolization. Dr. David Sinclair of Harvard Medical School published a study in the May edition of Cell Metabolism found that resveratrol may also help with healthy cell function throughout the aging process. Dr. Sinclair found resveratrol works by acting on the SIRT1 gene, a gene that is believed to control the function and longevity of cells. There is evidence that resveratrol may be a calorie restriction mimetic, a compound that mimics the effects of calorie restriction by targeting metabolic and stress response pathways affected by calorie restriction, but without restricting caloric intake, which may be helpful in promoting a longer lifespan. By promoting healthy SIRT-1 activity, resveratrol promotes healthy mitochondrial function and supports energy expenditure.

Bilberry and Eye Health

Author: kerriwhatley
Bilberry is found in our new product Prime Vision Eye Health Formula. This product helps promote healthy vision, macular density, as well as supporting healthy eye tissue and blood flow while helping to maintain eye health during the aging process.

It is believed that anthocyanins are part of the reason why bilberry is considered effective in providing essential nutrient to protect eyes from eyestrain and fatigue, and also helps in improving circulation to the eyes. Anthocyanin is used to help build strong healthy capillaries that transfer nutrients to the eye muscles and nerves. Along with anthocyanin, bilberry also contains vitamins A and C. Vitamin A helps to promote sharp vision where vitamin C is there to construct collagen that is needed for regeneration of tissue cells and healthy blood vessels.

Presence of vitamins A and C in anthocyanin helps prevent free radical damage to eyes due to aging, pollution, toxins, by fighting free radical damage with its antioxidant properties. This plays a huge role in the bilberry eye health and its positive effects. Bilberry is known to improve the micro-circulation and regeneration of the retinal purple, with this it also improves your vision.

The active components of bilberry, flavonoid anthocyanosides, are powerful antioxidants with a particular affinity for the eye and vascular tissues. Bilberry supplementation supports healthy vision. Bilberry’s effectiveness for promoting night vision is contradictory, though some research has suggested that bilberry supplementation promotes healthy night vision. Bilberry acts as an antioxidant. It appears to promote healthy circulation, particularly to the small capillaries that deliver oxygen and nutrients to the eyes. Anthocyanosides, which is also a pigment, helps to regenerate a pigment in the retina which is essential for the eye to adapt to light.

One Spice Fits all Imbalances

Dr. John Douillard, DC

photo: Steven Jackson Photography

India has among the lowest rates of prostate, breast, colon and lung cancer in the world.

Some researchers attribute these numbers to the regular consumption of a common household spice, which has also been shown to offer support for cognitive function and inflammation. The best part? Chances are, this spice may already be in your cabinet.

A cancer diagnosis can feel like a death sentence, with 1.4 million new cases of cancer per year resulting in more than 500,000 deaths per year in the U.S. While this is still a life-threatening diagnosis, new research may give hope.*

This research has scientists amazed at how a simple spice can promote healthy cell replication, and even support the health of patients undergoing chemotherapy.

This is only one small role this spice plays in promoting optimal health.* For thousands of years inAyurveda, this common spice was used for physical pain, liver ailments,  healthy skin, mental clarity, intestinal health, bile flow and fat metabolism.

Keep reading for a taste of other incredible benefits offered by turmeric, plus one super-simple tip for boosting its absorption.

Turmeric Supports Healthy Cell Replication

Recently, in the Annals of Internal Medicine, a very large study revealed that many cancers are not detected during a routine colonoscopy. What was once an insurance plan to screen for colon cancer, offering a 90 percent reduction in the risk of death, now can only afford a 60-70 percent mortality risk reduction (1). This means that, while we should still use colonoscopies as a screening tool, we have to take action to offset the risk of colon cancer in other ways as well.

In one study, curcumin, the extract of turmeric, out-performed Western drugs in supporting healthy cellular replication and repair, along with supporting natural and timely cell death, called apoptosis (2,3).

One research team wrote, “Curcumin appears to possess all of the desirable features of a desk-designed, multi-purpose drug.”

Cognitive Support

Perhaps one of our biggest concerns as we age is to somehow protect ourselves from the ravages of Alzheimer’s disease. Turmeric has at least 10 neuro-protective actions that support healthy cognitive function (5).

Because the brain is predominately fatty tissue, fat-soluble toxins may accumulate in the brain and cause damage. As a fat-soluble substance, turmeric may have an affinity for chelating (removing) fat-soluble toxins out of the deep tissues.

Turmeric crosses the blood-brain barrier, where it may attach to neurotoxins, such as beta amyloid plaque, and support healthy antioxidant activity (6).

A Healthy Inflammatory Response

Inflammation may start in the gut because of an irritated and compromised intestinal wall. The most common cause of this is most likely stress. Stress receptors line the gut and, when we are under a lot of stress, the intestinal mucous membranes produce excessive reactive mucus. This reactive mucus may compromise absorption and detoxification pathways in the gut, leading to congestion in the body’s lymphatic system, which also lines the gut.

Turmeric supports the mucosa of the gut, thins the mucus, and supports the flow of bile. In addition to breaking down nutritional fats that we need, bile is also our body’s primary immune response in the gut to emulsify toxic chemicals and other fat-soluble toxins that you may have ingested. These include heavy metals, parasites, pesticides, candida, fungi and more.

Increase Absorption of Turmeric by 2000 Percent

One of the problems with turmeric is that it is fat soluble, which makes it more difficult to absorb. That is why many of the studies have been done on curcumin, which is the extract of turmeric, and easier to absorb. So for the past ten years, much research has gone into finding ways to boost the absorption of turmeric, with some good success.

While modern herbal extracts have potent therapeutic value, it is difficult to match the blueprint of the original plant. In addition, the body may build a tolerance to an extract. Whole herbs, while not as potent as extracts, have a sustainable effect. In Ayurveda, whole herbs are combined with other whole herbs and spices to boost function, which can be as potent as today’s modern extracts.

For example, in 1998, researchers at St. John’s Medical College in Bangalore, India found that turmeric taken with black pepper—both common ingredients in curry—increased the absorption of turmeric by an astonishing 2000 percent, with no adverse effects!

What is interesting is that in India, curry powder is loaded with turmeric, peppers and other spices. Turmeric is added to many dishes in India, and during the cooking process, the turmeric is naturally extracted and concentrated. Boiling and cooking helps naturally break down the turmeric in such a way that the absorption of medicinal grade constituents, like curcumin, are greatly enhanced.

The average person in India eats about 2 to 2.5 grams of turmeric a day—that’s about four to six capsules of turmeric a day—almost every day of their lives. Interestingly, India has among the lowest rates in the world of prostate, breast, colon and lung cancer. Some researchers believe this may be due to the quantity of turmeric consumed on a regular basis.

Vitamin D Deficiency Increases Risk of Death in Adults

Author: willllamas

There’s new evidence showing that adults over 60 with low vitamin D levels have a greater risk of serious illness and death than those with higher levels. The study also showed the same number doubles with regards to adults as they age, especially in the are “frail” (unintentional weight loss, muscle weakness, slow walking, low fitness levels and exhaustion).

The study, conducted at Oregon State University by nutritional epidemiologist Dr. Ellen Smith, looked at a nationally representative group of adults over 60 years old. The results showed that these adults with low vitamin D levels had a 30% greater risk of death than people who had higher levels. When looking at adults considered frail, the risk of death doubled from there.

“What this really means is that it is important to assess vitamin D levels in older adults, and especially among people who are frail,” said lead author Ellen Smith of Oregon State University. “Older adults need to be screened for vitamin D.”

As adults age many lack vitamin D for two reasons: decrease in milk consumption and a shortage of sun. Because milk is one of the primary sources of vitamin D for most people, when adults limit their consumptions, their vitamin D levels decrease. The same is true about the sun. The risk of melanoma (skin cancer) increases with age so many older adults try to get as little sun as possible. While limiting skin cancer risk, they are in turn shorting themselves on the necessary vitamin D. There is a happy medium between the two by getting ample but limited sunlight.

The additional benefits of vitamin D are extensive. Vitamin D’s main purpose is to keep bones strong, which is a major reason to maintain healthy levels of it as we age. It is calcium’s partner in crime by allowing maximum absorption during consumption.

According to Dr. Irwin Rosenberg of Tufts University, “adults between 50 and 70 should be getting 400 IU (international units, the measurement usually used on vitamin D labels) of D per day. Once you’re over 70, the recommendation goes up to 600 IU daily.” This is why for many adults, supplementation of vitamin D is recommended.

Vitamin C Increase

 
Author: oliviamungal
The recommended dietary allowance, or RDA, of vitamin C is less than half what it should be, scientists argue in a recent report, because medical experts insist on evaluating this natural, but critical nutrient in the same way they do pharmaceutical drugs and reach faulty conclusions as a result.

The researchers, in Critical Reviews in Food Science and Nutrition, say there’s compelling evidence that the RDA of vitamin C should be raised to 200 milligrams per day for adults, up from its current levels in the United States of 75 milligrams for women and 90 for men.

Rather than just prevent the vitamin C deficiency disease of scurvy, they say, it’s appropriate to seek optimum levels that will saturate cells and tissues, pose no risk, and may have significant effects on public health at almost no expense — about a penny a day if taken as a dietary supplement.

“It’s time to bring some common sense to this issue, look at the totality of the scientific evidence, and go beyond some clinical trials that are inherently flawed,” said Balz Frei, professor and director of the Linus Pauling Institute at Oregon State University, and one of the world’s leading experts on the role of vitamin C in optimum health.

“Significant numbers of people in the U.S. and around the world are deficient in vitamin C, and there’s growing evidence that more of this vitamin could help prevent chronic disease,” Frei said.

“We believe solid research shows the RDA should be increased,” Frei said. “And the benefit-to-risk ratio is very high. A 200 milligram intake of vitamin C on a daily basis poses absolutely no risk, but there is strong evidence it would provide multiple, substantial health benefits.”

An excellent diet with the recommended five to nine daily servings of fruits and raw or steam-cooked vegetables, together with a six-ounce glass of orange juice, could provide 200 milligrams of vitamin C a day. But most Americans and people around the world do not have an excellent diet.

Even at the current low RDAs, various studies in the U.S. and Canada have found that about a quarter to a third of people are marginally deficient in vitamin C, and up to 20 percent in some populations are severely deficient — including college students, who often have less-than-perfect diets. Smokers and older adults are also at significant risk.

Even marginal deficiency can lead to malaise, fatigue, and lethargy, researchers note. Healthier levels of vitamin C can enhance immune function, reduce inflammatory conditions such as atherosclerosis, and significantly lower blood pressure.

A recent analysis of 29 human studies concluded that daily supplements of 500 milligrams of vitamin C significantly reduced blood pressure, both systolic and diastolic. High blood pressure is a major risk factor for heart disease and stroke, and directly attributes to an estimated 400,000 deaths annually in the U.S.

How do you get your Vitamin C intake up?