Vitamin D deficiency is an epidemic in the world today. This is because very few people understand how important it is. This is also because most people aren't getting enough through their diet or through sun exposure. There are at least 10 reasons why vitamin D is important to the overall health of you and your kids (Post contains affiliate links).
Vitamin D is important for bones and helps prevent rickets
Rickets is a disease of the bones that most people recognize as related to vitamin D deficiency. This disease causes bowed legs and soft bones. Prior to fortification of cow's milk, rickets was much more common. Since many people drink non-dairy milk substitutes, it should be a relief to know that most non-dairy milks today are also fortified with vitamin D. As a result of fortification, rickets is rare in developing countries, such as the US.
In addition to Rickets, Vitamin D is important for treating and preventing an enormous amount of other health issues. These diseases include, but are not limited to acne, autism, eczema, multiple sclerosis, various cancers, both Type I and II Diabetes, the flu (influenza), respiratory infections, and depression.
Vitamin D and Acne
Evidence abounds that vitamin D has a therapeutic effect on the severity of acne. For example, a study in 2016 showed that vitamin D treatment of 1000 IU/day significantly decreased the acne severity of the participants. Furthermore, when vitamin D levels were checked, nearly 50% of the participants (those with acne) were vitamin D deficient prior to the start of the study, compared to only 22% of the controls (those without acne).
Founder and Medical Director of the Vitamin D Council, Dr. John Cannell, wrote,
“When I was a teen, my acne almost disappeared in the summer. I thought it was the salty water I swam in-but not so. It improved in the summer regardless of any saltwater exposure.”
As a result of professional experience with patients with acne, Dr. Cannell at the Vitamin D Council website recommends the following:
“If you are a teenager or adult with acne, the Vitamin D Council recommends supplementing with 5,000 IU (125 mcg) to 10,000 IU (250 mcg)/day of vitamin D, depending on your weight (higher weight individuals may require more vitamin D). In 2 months, have your vitamin D levels tested. If your levels are below 60 ng/ml, increase your vitamin D intake by small increments until your vitamin D blood level is around 70 ng/ml. It may take about 2-3 months to begin to experience an improvement. However, maximum improvement may not occur for 5-6 months.”
Reduced Risk of Autism
Because of the increased incidence of autism in the past 20 years, much research is being done. Some of the research done is specifically to determine if there is a connection between low vitamin D levels and autism. This research has shown interesting results.
For example, several studies going back to 2008 have shown connections including:
Low maternal blood levels of vitamin D are associated with children developing autism by 8 years old.
Children diagnosed with autism tend to have lower blood levels of vitamin D
Therapeutic effects of vitamin D supplementation during pregnancy and after been shown to be effective for both mother and child.
Vitamin D reduces oxidative stress associated with autism.
For further research on vitamin D and autism, see the following articles and visit the Vitamin D Council Website.
Eczema, also known as, “atopic dermatitis,” is associated with low vitamin D levels. There are many studies showing a relationship between low vitamin D levels and eczema. Though not many of these studies have researched the role of vitamin D in the prevention of eczema, many have shown a role of vitamin in reducing the severity of symptoms.
Part of the reason for this is that vitamin D is important for a healthy immune system, and eczema is associated with impaired immunity.
The most common groups of people who develop eczema are infants and young children, though adults develop it as well. 10-25% of children and about 3% of adults develop eczema.
Much more has been written on the subject of vitamin D and eczema. For now, let me just say that there is overwhelming evidence that healthy vitamin D levels reduce the risk of eczema.
Multiple Sclerosis (MS)
When a person develops MS, the immune system attacks the nerves in the spinal cord and the brain. Studies have been unclear about the role of vitamin D in the development of MS. However, epidemiological studies have shown a connection.
Epidemiological studies are studies that compare 2 groups of people who are alike except for one factor. For example, people who have MS, are female, and are Caucasian, but who have a history of low versus high vitamin D status.
These types of studies show a relationship between low vitamin D levels and increased risk of developing MS. Other epidemiological studies have shown that persons with the highest exposure to sun are the least likely to develop MS. These studies show promise. However, by themselves, are not conclusive.
Various Cancers
Breast, endometrial, cervical, colorectal, esophageal, renal, and gastric cancer, and other cancers are all positively related to low vitamin D status. This means that the lower your vitamin D levels, the higher the likelihood you will develop some form of cancer in your lifetime. You can check the Vitamin D Society website for more discussion and references related to specific cancers.
Type 1 and 2 Diabetes (DM)
Type 1 diabetes is an immune disorder. When a person develops diabetes, the immune system attacks cells that are involved in the production of the hormone insulin. As a result of the immune system attacking, a person with type 1 diabetes eventually cannot make their own insulin. Thus, they must take insulin as medicine to digest carbohydrates properly.
There appears to be a connection between low vitamin D levels the first year of life and developing type 1 diabetes, but more research is needed.
The connection between vitamin D and diabetes type 2 appears to be related to insulin sensitivity. People who are type 2 diabetics have reduced insulin sensitivity. This means that when they eat a candy bar, insulin doesn't respond as well as it should, and their blood sugar stays higher for a longer period.
Type 2 diabetes develops slowly and is more common in adults over 40. (As opposed to type 1 diabetes which is usually seen in childhood). Some research is showing that adequate vitamin D levels may help to increase insulin sensitivity for people susceptible to developing type 2 diabetes. This means that people who have adequate vitamin D levels in childhood and early adulthood may have a lower risk of developing type 2 diabetes. More research is needed, however.
Influenza (Flu) (and other Infectious Illnesses)
Numerous studies show the benefits of vitamin D for preventing both colds and flu. The vitamin D council recommends 5,000 to 10,000 IU for adults every day, and 100 IU/kg/day for children to reduce the risk of the flu. Remember the amount of vitamin D considered safe is controversial. So, it is always a good idea to check with your own medical doctor before taking or giving your children therapeutic doses of vitamin D.
With the global pandemic of COVID-19 (Coronavirus) sweeping the world, it is particularly important to remember that Vitamin D strengthens the immune system and is the main reason it reduces risk of contagious diseases. So, if you are living in an area where you can't get direct sunlight, it is necessary for you to supplement with the active form of vitamin D (D3).
This is what my family uses. I take 6000 IU per day; my son gets 2000 IU every other day and my husband takes 2000 IU every day. This has NOT resulted in vitamin D toxicity despite years of taking these doses.
Note that with the doses we use, the drops last about 6 months.
Asthma
Eight people die from Asthma every day worldwide. Some studies have shown short term relief from severe asthma symptoms. Again, more research is needed.
Vitamin D and Depression
Results are mixed on this one. However, I have had personal experience with the amazing effects of consuming adequate amounts of vitamin D. Vitamin D improves mood. For example, when my son was in 1st grade, I spoke with a lady who worked at the public school where he was attending. She stated that at one time her husband was suicidal. They tried everything and nothing worked. Until they tested his vitamin D levels as a last resort. His levels were indeed low. So, his doctor prescribed vitamin D. His depression completely disappeared.
It wasn't until sometime later that I too was diagnosed with vitamin D deficiency. My doctor put me on a 2000 IU dose. I am not kidding you when I say that within 3 days, I could feel a difference. My levels weren't that low, but they were below 30 ng/ml. Like I said in my other post, this doctor wanted my levels above 50 ng/ml, so she put me on 6,000 IU/day during the sunnier times of year and recommended 10,000 IU a day during the winter months. I still take 6,000 IU/day, even with my new doctor, and my last test was slightly below 50 ng/ml.
There are quite a few other diseases that may be improved by sufficient vitamin D or by therapeutic vitamin D doses. Some of these diseases that I didn't discuss include Tuberculosis, COPD, Leukemia, Sepsis/Septicemia (infection of blood), and more.
The vitamin D Council is the best site I have found on the subject: Vitamin D Society
You can find tons of cross references to the research on their site, and the articles are written by medical doctors.
10 Facts About Vitamin B12 (Post may contain affiliate links).
Vitamin B12 was first “discovered” in the 1850s.
Thomas Addison, one of the earliest researchers of vitamin B12, discovered a lethal form of anemia he named pernicious anemia. Symptoms of this disease included:
Glossitis – (inflammation of the tongue)
Macrocytic – (too large) red blood cells
Numbness and abnormal gait.
There was no treatment and so patients afflicted would die.
In the 1920s, Georges Richard Minot, a practicing MD at Harvard, came up with the idea that something in food might help patients. Minot teamed up with two other MDs and they did research on dogs 🙁 to discover a treatment.
The research involved bleeding dogs and then feeding them various types of food until they determined that meats, especially raw liver, were the best treatment. Unfortunately, they did not discover what was in the raw liver and meat. They did however, earn a Nobel Prize in Medicine for their efforts in 1934.
It has taken well over 100 years to understand vitamin B12. And research continues to this day.
During the period 1934 and 1948, Intrinsic factor was discovered. This was seen as a substance in the body that was necessary for absorption of this mysterious food element, that became known as “Extrinsic Factor.”
Intrinsic factor in the stomach is necessary for absorption
Intrinsic factor is most effective when the acid level is higher. As a result, older people and persons taking antacids are at an increased risk for vitamin B12 deficiency.
Animal Products are the only Natural Way to obtain vitamin B12
To make matters worse, this B12 analog in Spirulina also interferes with the absorption of the real vitamin B12.
Thus Spirulina is NOT a source of real vitamin B12.
Non-animal products are often fortified. For example:
Soy, Rice, and Almond Milk
Breakfast Cereals
Vitamin B12 is one of the water soluble vitamins.
As a result, it is easily lost when cooked in water.
Deficiency can result in psychosis
as well as spinal cord demyelination, neuropathy, and death.
Vitamin B12 is more readily absorbed when the stomach is acidic. As a result, antacids lower the absorption, and chronic antacid use can result in deficiency, especially in older persons.
B12 and Folate (Folic Acid) work together to prevent Megaloblastic anemia. As a result, it can be hard for healthcare providers to determine whether the cause is folic acid deficiency or B12 deficiency. Thus, it is important that you don't take excessive amounts of either folic acid or vitamin B12.
Best Food for Psoriasis: How Diet May Improve Your Psoriasis
(post may contain affiliate links)
In 2017, a team of researchers from the San Francisco School of Medicine’s Department of Dermatology, University of California found that reduced alcohol consumption and a gluten and nightshades free diet improved the symptoms of Psoriasis. Additionally, a diet that contained fish oil, Vitamin D, and vegetables also proved effective in the treatment for this skin condition.
More than 1200 individuals from the National Psoriasis Foundation were surveyed with 61 questions on their food habits and dietary practices. The researchers published the findings in Dermatologic Therapy May 2017 issue. People with psoriasis consumed less sugar, dairy products, and fiber to reduce their symptoms.
Along with it, a reduced quantity of alcohol, members of the nightshade family, such as peppers, tomatoes, potatoes, and eggplant also helped them to curb down the skin shedding process effectively.
Furthermore, the survey also revealed that people with psoriasis alleviated their symptoms by including fish oil, vegetables, and vitamin D in their regular meals. These foods acted like natural cures for psoriasis.
Does Food Trigger Psoriasis Symptoms?
Nutrition is one of the biggest players in fighting against several health problems, including Psoriasis. Although food is not the only trigger that boosts the symptoms of Psoriasis (stress and bad weather can also be one of them), certain foods do flare up the condition.
While medical treatments often reduce the rapid skin cell production in order to curb the symptoms down, psoriasis is a lifelong condition and has no cure. Therefore, lifestyle changes and shifts in dietary habits are the only home remedies of psoriasis that you can include without worrying about the side effects of modern medications.
Choosing anti-inflammatory foods, eliminating gluten, and choosing low-calorie ingredients showed signs of improvement in the surveyed members.
High anti-oxidant foods, along with weight loss and remedies to reduce inflammation can also help relieve the symptoms effectively.
TCM or Traditional Chinese Medicines are herb-based treatments that can help you reduce inflammation naturally. Chinese herbs like Indica Naturalis and Aloe Vera are widely used in China to treat various skin conditions, including psoriasis.
Foods to Avoid for Psoriasis
You must avoid foods that trigger inflammation and weaken the immune system, such as:
Processed Foods
Processed foods are high in calories, trans fat and saturated fats. Consuming processed foods can lead to weight gain, low metabolism, metabolic syndrome, and other health conditions, including inflammation. Foods you must avoid to processed food intake include pre-packaged foods, canned foods, processed meats, packaged bakery products, and foods high in salt, sugar, and fat.
Nightshades
Nightshade plants and veggies are rich in solanine. Solanine is a compound that causes indigestion and promotes inflammation in persons with psoriasis. The National Psoriasis Foundation states that Nightshades can trigger the symptoms of psoriasis. Examples of foods classified as nightshades are tomatoes, peppers, potatoes, and eggplant.
Gluten Rich Food
People with psoriasis could also become gluten sensitive. There are certain health conditions that are characterized by autoimmunity to gluten. So, you must avoid all foods that have gluten, such as wheat, rye, barley, and malt-based foods. You should also avoid foods that contain wheat, barley, and malts, such as pasta, vermicelli, semolina, baked goods, and noodles, sauces and condiments, and malt beverage like beer. These foods all contain gluten.
Alcohol
Psoriasis is an auto-immune health condition, which means it is directly linked to the immune system. Alcohol has the potential to disrupt your immune system and therefore, you must restrict alcohol every day.
Foods that People with Psoriasis Can Consume Every day
Most fruits and veggies are rich in antioxidants and are anti-inflammatory. Both are essential compounds to decrease stress and inflammation. anti-inflammatory, omega 3 fatty acids. contain a high amount of anti-inflammatory and anti-oxidants include broccoli, cauliflower, and Brussels sprouts, cherries, strawberries, raspberries, blueberries, grapes, and other dark fruits, and leafy greens, such as spinach, kale, and arugula.
Fish
Among all meat-based products fish is the best for health. You must have those fishes that provide your body the necessary anti-inflammatory, omega 3 fatty acids. Omega 3 fatty acids promote good health and reduce both internal and external inflammation. You can have salmon, sardines, trout, and codfishes to treat your psoriasis naturally.
Healthy Oils
Certain vegetable oils also contain anti-inflammatory, omega 3 fatty acids, for example. Try including olive oil, coconut, flax seed, and safflower oils in your diet. However, do not have oils that contain a high amount of omega 6 fatty acids.
Dr. Pragno Diet
Dr. Pragno, in his book, Healing Psoriasis: The Natural Alternative describes how a healthy lifestyle and a good diet can improve the symptoms of psoriasis. His approach includes consuming fruits and vegetables in high quantities, having grains, meats, seafood, eggs, and dairy in moderate quantity, and avoiding red meat, nightshades, and processed foods completely.
Vegan and Mediterranean diets also seem to help in treating the skin problem.
Reach out to your nutritionist for more clarity on how you can control your condition through food habits.
Author Bio:
Emylee Modest is a wellness lifestyle writer. She loves sharing her thoughts and personal experiences related to natural remedies, yoga and fitness through her writing. Emylee currently writes for How To Cure. She can connect with others experiencing health concerns and help them through their recovery journeys through natural remedies.
This is a quick summary of why you need folate, also known as vitamin B9, in your diet. Folate is important for healthy fetal development. It is important in preventing heart disorders, sperm abnormalities, and birth defects. Folate also helps build muscles, and is needed for red blood cell production. Below are 5 reasons why you need folate. (This post may contain affiliate links).
1. You Need Folate for Healthy Fetal Development
Folate is important for healthy blood in adults as well as unborn babies. Thus, folate sufficiency reduces the risk of folate-deficiency anemia. Macrocytic anemia is another name for this type of anemia. “Macro” means big, “cytic” refers to cells. Thus, “macrocytic” literally means large red blood cells.
2. Red Blood Cell Production and Prevention of Anemia.
Anytime anemia is present, it means there is not enough oxygen being transported through the blood. This results in fatigue for the already born person. Anemia causes mental retardation, learning disabilities, and increased risk of infection and growth retardation. Thus, folate insufficiency during pregnancy increases the risk of birth defects in the unborn child.
3. Folate Prevents Birth Defects
Studies show that sufficient folate intake during pregnancy reduces birth defects by 50%.
4. Prevents Heart Disorders
Homocysteine is an amino acid that, when it is too high, leads to an increased risk of heart disease and stroke. Sufficient folate in the diet reduces harmful homocysteine levels in the blood. Thus, folate reduces the risk of heart disease and stroke by reducing homocysteine levels in the blood.
Folate has also been shown to reduce the thickening of the arterial wall. This is another way that folate reduces the risk of cardiovascular disease (CVD).
5. Folate Fights against Chromosome Abnormalities
Folate fights against chromosome (think “genetic”) abnormalities in sperm. This means that it is possible to reduce the risk of birth defects even before conception by assuring you are eating enough folate-rich foods. This applies to men as well as women.
Originally I only intended to write about 5 Reasons Why You Need Folate. However, I found another good reason. (And there are more, but this is just a quick summary).
6. Folate is important for Healthy Muscles
Muscles are made stronger and bigger with the help of folate, which is required for the conversion of arginine to nitric oxide (NO). So, if you or anyone you know, is trying to strengthen and grow your muscles, a folate-rich diet will help with this process.
Below is a delicious recipe that is rich in folate, vitamin B6, iron, vitamin a, vitamin c, and fiber.
What exactly is vitamin B6 and why is it important? And if it is so important, how do I know which foods are high in B6? If you have asked or are asking any of these questions, you have come to the right place! Here are 6 reasons you need vitamin B6. (Post may contain affiliate links).
Vitamin B6, also known as “pyridoxine,” is an essential nutrient. Pyridoxal phosphate is the name for the active form of vitamin B6.
Vitamin B6 acts as a “co-enzyme” in many reactions in the body.
In case you don't know what an enzyme is, it is a chemical in the body that gets things done. For example, lactase is the enzyme that breaks down lactose, the sugar in cow's milk. Other examples of enzymes are lipase, the enzyme that breaks down fat. (Lipids are the technical term for fats). And amylase, which is in your spit, breaks down starch. Most of the time, if the word ends with “ase,” and it's connected to the human body, it is an enzyme.
So, vitamin B6 is essential for enzymes, such as lactase, lipase, and amylase, to work properly.
Vitamin B6 is also important in the synthesis of neurotransmitters (think transmission of nerves). Low amounts of certain neurotransmitters, including serotonin and dopamine, are implicated in various mental health issues, including depression and ADHD.
B6 is necessary for hemoglobin synthesis. Hemoglobin is the molecule that carries oxygen through your blood. Low hemoglobin leads to anemia.
So, iron is not the only nutrient that is important for healthy red blood cells. Vitamin B6 is necessary as well.
Vitamin B6 is an important co-factor in the body's production of other important nutrients, such as the essential mineral selenium. A co-factor is a “helper” for proteins in the body, and is similar to a co-enzyme.
B6 is important for the conversion of tryptophan to niacin. Tryptophan is an essential amino acid found in turkey and other foods. Niacin is another important and essential B vitamin. (vitamin B3)
Vitamin B6 is important for glucose metabolism.
Gene expression requires sufficient vitamin B6 in order to work correctly. (Think sufficient B6, reduced mutations/problems in the gene).
This is 6 reasons why vitamin B6 is important.
Why is Vitamin B6 inadequacy so common today?
Vitamin B6 is low in the American diet. This is because of low intake of whole grains, fruits, and vegetables.
What Foods are High in Vitamin B6?
Vitamin B6 is found in whole grain breads and cereals as well as fruits, vegetables, and nuts.
Specific examples of foods high in vitamin B6 include:
Bananas, pistachios, chocolate, avocado, whole grain breads, whole grain pasta. (B6 is found in the highest amounts in the germ). Also, green leafy vegetables, milk, fortified cereals, red meat, eggs, and turmeric.
Click here to receive a FREE table on foods high in vitamin B6 as well as a table of foods high in Folate.
Grab My Book on Amazon by clicking on the book below.
I only promote products I use and love. Clicking on some of the images on this page will take you to a page of a company I am an affiliate with. If you purchase anything, I will get a small commission.
