Tuesday, June 18, 2013

Fat Soluble Vitamins. What Are They? Which Do I need?

Did you know that there are really only a small amount of vitamins for health? However, they are ESSENTIAL to human life.

Vitamins affect every funtion in your body. They help your vision.They help your body form healthy blood cells. They give you nice strong bones and healthy teeth. They affect how your heart and your nervous system perform.

They do not provide energy but are needed to convert food into energy.

These are the vitamins our bodies need. Ideally, they should be obtained from foods directly. Store bought vitamins simply won't provide the same benefit fresh foods can.

The vitamins we are studying today are fat soluble and can be stored in the bodies fat for longer periods of time.

A - (800mg/day) found in deep orange fruits and vegetables, dark green leafy vegetables, dairy products, liver, eggs. Promotes VISION, maintains HEALTHY SKIN, TEETH, MUCOUS MEMBRANES, BONES, aids the IMMUNE SYSTEM, necessary for normal GROWTH and REPRODUCTION.

defiencies can result in - night blindness, dry mucous membranes, vulnerability to infections.
too much can result in - jaundice, nausea, loss of appetite, irritability, vomiting, and even hair loss.

Top 10 Vit A foods: Liver, Paprika/Red Pepper/Cayenne/Chili Powder, Sweet Potatoes, Carrots, Kale/Turnip Greens/Mustard Greens/Dandelion Greens/Spinach/Collards, Butternut Squash, Dried parsley/Dried Marjorjam/Dried Basil/Dill/Oregano, Dark Red and Green Lettuce, Dried Apricots, Cantelope

D- Promotes Bone Mineralization, aids in absorbtion of calcium, regulates blood levels of calcium

defiencies can result in - soft bones or rickets, cancer, poor hair growth, weak muscles
toxicity causes - heart and lung problems, kidney stones. too much calcium.

Top 10 Vit D foods: Cod liver oil, fish, fortified cereals, oysters, cavier, fortified soy products(soy milk/tofu), salami/ham/sausages, dairy products, eggs. mushrooms.


defiencies are rare but cause weakness and difficulty walking
too much can cause bleeding

Top 10 Vit E foods: sunflower seeds, paprika and red chili powder, almonds, pine nuts, peanuts, dried herbs (basil and oregano), pickled green olives, cooked spinach, taro root. Also in vegetable oils, wheat germ, whole grain products.

K- participates in synthesis of blood clotting and bone forming proteins. vitamin K may play a role in treating osteoporosis and Alzheimer's, and increased levels of vitamin K can help protect against cancer and heart disease

Defiency causes hemorhaging.
Unless you are taking medicaiton to prevent blood clots, like Warfarin or Coumadin, there is no known risk of vitamin K toxicity, and no reason not to eat a lot of it.

Top 10 Vit K foods: dried and fresh herbs, dark leafy greens, scallions, brussel sprouts, broccoli, chili powder, curry, paprika, cayenne, asparagus, cabbage, cucumer, prunes
also in liver, milk, eggs.

That wraps up the fat soluble vitamins. We will get into the others next week. I would advise studying his list. Noting which you do not get and the effects and missed benefits. How are you going to include this in your diet in the future. It is ideal to get these vitamins IN your food... not from supplements. Learn to cook for health ;) You should also see the dangers in eliminating foods from your diet. I am not a fan of any restrictive diet. There is a reason for all foods. It's about knowing how much your body needs.

Another word on vitamins.

Heat and light can affect vitamins - be careful not to cook them too long and store canned goods in a dark cool area.
If you want to promote the best health for your family, learn these....or make index cards based on ailments etc so that you can feed your family 'what' they need, when they need it.
Until next time~

Much love,

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