Vitamins! Why You Need Them & Where To Get Them
In Chinese medicine food is the best medicine, therefore, getting enough of all the important vitamins from what we eat is something we should all be constantly working at. It can be overwhelming and hard to remember which vitamins do what and where to get them, so this is why I wanted to have a practical list to help list which vitamins we need, why they are important and where to get them. A good way to think about getting everything you need is to "eat the rainbow" meaning eating as many brightly coloured fruits and vegetables as possible (which also tends to indicate how rich they are in antioxidants). Also, having a small child to feed has made making sure that all the meals I prepare are smashed full of as many vitamins as possible for growing bodies and minds! I hope this information is helpful and will help you to eat a healthier, more balanced diet.
Vitamin A
Vitamin A is a fat soluble vitamin, meaning that any extra that you are getting from your diet is stored in the body. Vitamin A is a powerful antioxidant, which are important for combatting free radical damage which leads to premature aging. Antioxidants also reduce inflammation in the body which helps to combat many diseases. Because of their effect on free radicals, a diet high in antioxidants helps to combat premature aging, actually slowing the aging process. Vitamin A is important for many of the body's vital functions, and is especially important for children as it helps vision and neurological function, so make sure your babies get plenty of the foods listed below for their brain and eye health.
this image from huffingtonpost.com
Why You Need It
- Vision
- Immune System
- Skin
- Hair
- Antioxidant (slows aging and reduces inflammation)
Sources
- Liver
- Fish Oils
- Milk
- Eggs
- Spinach
- Kale
- Dandelion Greens
- Collard Greens
- Beet & Turnip Greens
- Swiss Chard
- Bok Choi
- Sweet Potato
- Carrots
- Butternut Squash
- Pumpkin
- Winter Squash
- Romaine Lettuce
- Green & Red Leaf Lettuce
- Chicory
- Apricots
- Prunes
- Peaches
- Cantaloupe
- Sweet Red Peppers
- Yellow Peppers
- Red Peppers
- Bluefin Tuna
- Sturgeon
- Mackerel
- Oysters
- Mangoes
- Papaya
Vitamin D
Vitamin D is a fat soluble vitamin meaning any extra you consume that your body doesn't need is stored. The body produces vitamin D from cholesterol, provided there is enough UV light from our exposure to sunlight. We are also able to get vitamin D through some foods and one of its most important functions is regulating the absorption of calcium and phosphorous. The absorption of vitamin D is improved when taken with food or a source of fat, like fish oil. Several environmental factors affect our ability to get enough vitamin D, such as being somewhere with high levels of pollution, using sunscreen, spending a lot of time indoors, living in cities where tall buildings block sunlight and having darker skin (with higher levels of melanin). So, be sure to get enough sunlight (going outside is good for your health on so many levels!) and eating a diet rich in foods with vitamin D.
this image from gizmodo
Why You Need It
- Bone Health
- Calcium Absorption
- Weight Management
- Nervous System
- Muscle Health
- Modulation of Cell Growth
- Immune System
- Reduction of Inflammation
Sources
- Sunlight
- Sardines
- Cod Liver Oil
- Salmon
- Mackerel
- Tuna
- Caviar
- Eggs
- Raw Milk
- Mushrooms
- Cheese
Vitamin E
Vitamin E is a fat soluble vitamin meaning excess is stored in the body and not excreted in the urine. Vitamin E has many important functions in the body including being a strong antioxidant which combats free radical damage helping to prevent disease, reduce inflammation and slow the aging process. An adequate amount of vitamin E is needed for many bodily functions including the proper functioning of organs, neurological processes and the proper functioning of enzymes.
this yummy image from californiaavocado.com
Why You Need It
- Red Blood Cells
- Protects Against Cell Damage
- Immune System
- Eyesight
- Balances Cholesterol
- Prevents Free Radical Damage
- Repairs Damaged Skin
- Balances Hormones
- Thickens Hair
- Helps Period Symptoms
Sources
- Sweet Potato
- Avocado
- Wheat Germ
- Sunflower Seeds
- Almonds
- Sunflower Oil
- Safflower Oil
- Hazelnuts
- Peanuts
- Peanut Butter
- Spinach
- Broccoli
- Kiwi
- Mango
- Tomato
- Spinach
Vitamin K
Vitamin K is the last of the four fat soluble vitamins, meaning they are stored in the body and not excreted in the urine. Vitamin K is particularly important for blood clotting. Most of the vitamin K we get comes from intestinal bacteria - so the amount of vitamin K we are getting really depends on the health of our GI tract. There are two types of vitamin K that we get from our diets, vitamin K1 which is found in vegetables, and vitamin K2 which is found in dairy products and produced by bacteria in a healthy gut. Eating foods rich in vitamin K as well as making sure that you have a healthy digestive system will ensure that you are getting enough of this important vitamin.
this delicious image from eatrightontario.ca
Why You Need It
- Blood Clotting
- Heart Health
- Reduce Infections
- Oral Health
- Improves Bone Density
- Fights Cancer
Sources
- Kale
- Collard Greens
- Turnip Greens
- Mustard Greens
- Beet Greens
- Dandelion Greens
- Swiss Chard
- Watercress
- Miso (Fermented Soy)
- Prunes
- Cabbage
- Broccoli
- Brussel Sprouts
- Spring Onions
- Cucumber
- Fer
- Dried Basil
- Parsley
- Endive
- Okra
- Pickles
- Kiwis
- Peas
- Tuna
Vitamin B6
Vitamin B6, also known as pyridoxine, is part of the complex of eight B vitamins that play an important role in helping maintain a healthy metabolism, liver function, a healthy nervous system, skin and eye health and boost energy levels. Vitamin B6 also helps the body with important functions like movement, memory, blood flow and how the body uses energy. Thankfully, most people in developed nations get enough vitamin B6 from their diets, and some even consume much more than the body needs. Since the B vitamins are water soluble, any extra that you may be getting is not stored in the body and is excreted in your urine.
this yummy image from stylecraze.com
Why You Need It
- Brain Function
- Nerve Function
- Red Blood Cell Production
- Healthy Blood Vessels
- Metabolism
- Skin
- Protects Eyes
- Boosts Energy & Mood
- Pain Management (B6 is a natural pain reliever)
Sources
- Turkey Breast
- Grass Fed Beef
- Pistachio Nuts
- Avocado
- Blackstrap Molases
- Sunflower Seeds
- Sesame Seeds
- Chicken Breast
- Pinto Beans
- Tuna
- Chickpeas / Garbanzo Beans
- Amaranth
Vitamin B12
Vitamin B12 is one of the most common vitamin deficiencies in the world. Symptoms of vitamin B12 deficiency include chronic fatigue, depression (and other mood disorders), or chronic stress that can lead to adrenal fatigue. Animal foods are the best sources of vitamin B12. Plant sources do not contain any naturally occurring B12 unless they have been synthetically fortified. For this reason, many vegetarians and vegans are deficient in vitamin B12. It is estimated that between 15-39% of people in the United States (NIH & American Journal of Clinical Nutrition) are deficient in vitamin B12. A deficiency is often difficult to diagnose as its symptoms are so common - feeling tired, depressed and unfocussed. If you have been feeling any of these symptoms, try upping your intake of vitamin B12, you may feel a huge improvement.
this delicious image from apparelmagazine.co.nz
Why You Need It
- Benefits Nervous System
- Benefits Mood
- Maintains Energy Levels
- Preserves Memory
- Heart Health
- Healthy Skin & Hair
- Lowers Risk of Neurodegenerative Disease
- Produces Red Blood Cells
- Needed for Healthy Pregnancy
- Aids in Digestion
Sources
- Beef & Chicken Liver
- Salmon
- Herring
- Mackerel
- Sardines
- Tuna
- Trout
- Yoghurt
- Turkey
- Raw Milk
- Lamb
Folic Acid
Getting adequate folic acid is particularly important if you are pregnant as it helps to prevent miscarriage and neural tube defects like spina bifida (which is when the fetus's spine and back do not close during development). Folic acid is the synthetic form of B9 - also known as folate. Folate occurs naturally in many foods and since the late 90's has been added to many foods like cold cereals, breads, pastas, cookies and crackers.
this image from livingplate.com
Why You Need It
- Needed for Copying & Synthesizing DNA
- Producing New Cells
- Supports the Immune System
- Supports Healthy Nerve Function
- Heart Health
- Encourages Normal Fetal Development
Sources
- Spinach
- Beef Liver
- Black Eyed Peas
- Asparagus
- Broccoli
- Brussel Sprouts
- Mustard Greens
- Romaine Lettuce
- Kidney Beans
- Oranges
- Avocado
- Wheat Germ
- Lentils
- Turnip Greens
- Okra
- Peas
- Collard Greens
- Papaya
- Strawberries
- Grapefruit
- Raspberries
- Chickpeas / Garbanzo Beans
- Black Beans
- Navy Beans
- Kidney Beans
- Lima Beans
- Cauliflower
- Beets
- Corn
- Celery
- Carrots
- Squash
Niacin (Vitamin B3)
Niacin is a water soluble B vitamin which means it is not stored in the body and any extra is excreted in urine. Niacin helps to maintain healthy energy levels and brain function. We need to eat a steady supply of niacin to make sure we don't suffer from a deficiency.
this image from stylecraze.com
Why You Need It
- Protects Against Cardiovascular Disease
- Supports Cognitive Function
- Supports the Nervous System
- Important for Healthy Digestion
- Healthy Skin
- Relief of Arthritis Pain
Sources
- Turkey Breast
- Chicken Breast
- Peanuts
- Liver
- Tuna
- Mushrooms
- Green Peas
- Grass Fed Beef
- Sunflower Seeds
- Avocado
Riboflavin (Vitamin B2)
Riboflavin is one of eight B vitamins. The B vitamins help the body to convert food into fuel. It is important to get enough B2 in your diet as it affects how some other B vitamins like B12 and folic acid do their jobs. The complex of B vitamins also help to synthesize fats and protein. Taking the full complex of B vitamins are also helpful for helping the body to combat stress. It is also the B vitamin that makes your pee turn bright yellow so you can tell if you are getting enough - actually, the flavin in riboflavin comes from flavus - the Latin word for yellow. :) We need to acquire riboflavin from our diets, ideally every day to keep optimum healthy levels.
this image from vitaminsestore.com
Why You Need It
- Maintains Healthy Blood Cells
- Is an Antioxidant
- Boosts Energy Levels
- Protects Skin & Eye Health
- Promotes Healthy Metabolism
- Promotes Iron Metabolism
Sources
- Meats
- Organ meats
- Cheese
- Eggs
- Soy Beans
- Spinach
- Beet Greens
- Tempeh
- Yoghurt
- Crimini Mushrooms
- Asparagus
- Almonds
- Turkey
- Sea Vegetables
- Collard Greens
- Kale
- Bok Choi
- Green Beans
- Swiss Chard
- Bell Peppers
- Broccoli
- Shitake Mushrooms
. . . . . . . . . . . . . . . . . . .
Featured image photo by Jonathan Perez on Unsplash
Steamed Eggplant - Cancer Fighting Recipe
By VIcky Chan of NourishU
Cancer
Cancer is a sickness that is highly preventable but only treatable at the early stage. When the damages are too widespread, there is no medicine in the world that can cure cancer. Surgical removal of malignant parts from the body is just like cutting off the tips of the iceberg. If the underlying condition remains unchanged, cancer will just find other weaker areas to pop up. The only possibility to eradicate cancer is to completely change the underlying condition to one that is so hostile that cancer cells can no longer exist.
Oxygen Deficiency
Oxygen deficiency is one known cause of cancer. When the human body is supplied with abundant amounts of oxygen, all cancer cells, viruses, harmful bacteria, toxins, pathogens and disease microorganisms are killed because they cannot survive in a high-oxygen environment. People who do not exercise are more likely to have oxygen deficiency. Extensive research done in the last decade have proven that our diet have a profound effect on whether we will have cancer or not. A high sugar and highly acidic diet from meat are known to breed cancer. A melancholy mind provokes an increase of stress hormone - cortisol, which has been directly associated with the worsening of cancer. Vitamin D deficiency is also found to breed cancer. A large-scale controlled study have found that vitamin D can cut overall cancer risk by as much as 60 percent
Prevention
Good habits of health such as avoiding smoking and drinking, avoiding fatty or deep fried food, over burnt meats, preserved foods, spicy and highly processed food, and eating smaller meals to avoid over eating are the basic prerequisites for good health. Eating a diet of at least 50% of vegetables, beans and seeds for rich nutrients, minerals, fiber and antioxidants is vital in preventing cancer. A healthy gut with good bacteria can help the immune system to fight and break down carcinogens and turn them into nutrients and harmless molecules.
Acidic Cancer Forming Foods
The acidic cancer forming foods are sugar, milk, meat and caffeine. Chicken in particular should be eliminated from the diet of cancer patients because it benefits cancer growth. For patients receiving chemotherapy and suffering from destructive side effects, eating fresh and rejuvenating plant-based diet is important to clear out toxic materials. Taking one to two glasses of fresh vegetable juice daily is best to get plenty of anti-oxidants. People taking one glass of fresh organic potato juice before meal for up to three months have shown promising result in fighting cancer. Reducing salt in food is necessary to lower the burden on the kidney, heart and liver so that the body has more energy to fight cancer.
Alkaline pH Balance
This helpful image from tes.com
Maintaining the body in alkaline pH balance is needed to prevent and stop cancer growth . Seaweed and kelp are high alkaline foods and should be taken regularly. Eat fresh mushrooms, organic brown rice, egg, fish, tofu, soy beans, yogurt and some lean pork for balanced nutrition to improve immune function and overall health. Don't forget to add plenty of lemon (highly alkaline) to your food to prevent cancer.
Anti-Cancer Conditions
Besides diet and lifestyles, it is important to control stress. Life is a series of choices and being free from stress is one of those choices that is under our control. Exercise can help to relax the body and mind, lower stress and promote good sleep. Sleeping is vital for the body to repair, recover and rejuvenate itself. Getting enough vitamin D from sun exposure is also vital in preventing and fighting cancer. When we take good care of our health, we can promote an internal condition that is not suitable for cancer cells to survive or grow.
TCM Treatments
Chinese medicine can only play the role of complementary treatment for advance cases in lessening the side effects of surgery, radiation therapy and chemotherapy, controlling pain and helping to strengthen the immune system. Chinese Medicine finds cancer as coagulation of toxic energy in our body which is causing obstruction to the normal flow of blood and qi, therefore causing tumor growth. There are four vital areas in our body where toxic energy can accumulate: the upper body around the lungs – the upper burner, the middle body around the abdomen – the middle burner, the lower body around the kidney – the lower burner and the back of our body behind the lungs – the outer burner. It is important to keep qi circulating freely in these areas to prevent sickness and cancer. Qi-kung and tai-chi use deep breathing exercise to move energy and blood around the body. Herbs such as dandelion, astragalus and pubescentis are commonly used to promote the circulation of qi.
Food Treatment
In Chinese food treatment, a well-balanced diet to promote the health of the vital organs and the normal production of body fluids are deemed as most important. Any deficiency or abnormality in body fluid level can trigger abnormal cell development and tumor growth. Blood and qi tonic, kidney tonic, antioxidant foods, foods to promote blood circulation, diuretic foods to expel dampness and blood clots are all commonly used to treat cancer.
Steamed Eggplant - Cancer Fighting Recipe
Chinese Eggplant
Symptoms
High Blood Pressure / High Cholesterol / Hardened Arteries / Gout Pain / Tumors
Therapeutic Effects
Lowers blood pressure and cholesterol, soften arteries, alleviates gout pain, anti-tumor growth.
Ingredients
- Chinese Eggplants – 2
- Minced ginger – 1 spoonful
- Vinegar – 1 spoonful
- Sesame oil – 1 spoonful
- Soy sauce – half spoonful
Directions
1. Rinse and cut eggplant into finger-like pieces and put in cold water with one spoonful of salt to soak for 10 minutes. Remove and drain.
2. Put eggplant on a plate and steam for 15 minutes.
3. Remove from heat and mix in the above seasoning to serve.
Usage
No restrictions.
Daikon - The Cancer Fighting Radish
By Vicky Chan of NourishU
The Oriental white radish is very common in most Asian cuisines because it is plentiful all year round and therefore very inexpensive. Besides price, daikon is known to many to be a healthy food choice. The Japanese, Korean and Chinese use daikon a lot in soups, stews and in pickles. It may be one of the reasons why Asian people, especially those eating their traditional diets are living healthier, longer lives than most others in the Western world.
Chinese medicine regards daikon or “lo-bak” as slightly cool in nature and sweet in taste. It acts on the lungs and spleen to clear phlegm, stop coughing, promote digestion, move stagnant qi or energy downwards, cool internal heat and prevent/stop the development of cancer cells. “Lo-bak” is commonly used in many home remedies.
One of the main reasons cancer is becoming more and more common nowadays is because our modern diet is creating the internal body environment to foster cancer growth. The over indulgence of food, especially meat, sugar and dairy products and the lack of high fibre vegetables, are making our gut too acidic. The over processed foods especially deep-fried and grilled foods are too hot in nature and are lacking the digestive enzymes necessary to break down food quickly therefore creating indigestion, heart burn, constipation and leaky gut syndrome. To correct all these internal problems and imbalances, daikon is most suitable and it is far more effective than any modern medicine can do without any side effects.
The best way to eat daikon on a regular basis is to make pickled daikon. It is most simple to make and can be kept in the fridge to last for months. It is best to eat it as a starter or eat with salad to promote appetite and to get the digestive juices flowing before eating the main meal. There are many other recipes on our website www.nourishu.com using daikon for curing cold/flu, for weight loss and for promoting qi.
Pickled Daikon to Beat Cancer
There are numerous reports of how people have beaten cancer just by eating pickled daikon, even those with cancer at an advanced stage. They did not only eradicate cancer, they regained good health as well.
This is really very good news. I believe we have nothing to lose by eating pickled daikon regularly. People who have cold and weak spleen/stomach conditions should not eat too much daikon because it will give them stomach pain. Also, when people are taking potent herbs such as red ginseng, they should stay away from daikon for a few days because it will lessen the effectiveness of the herbs by passing it through too quickly.
INGREDIENTS
- Daikon – one (large)
- Salt – 2 spoonfuls
- Rice vinegar – one bottle
- Organic cane sugar – one cup or to taste
INSTRUCTIONS
- Wash daikon (with skin) with a vegetable scrubber and rinse clean.
- Cut out the top and bottom part, cut daikon into a few large sections and then cut each section diagonally into eight or ten pieces.
- Put all in a stainless steel pot or container and add salt. Toss daikon to mix with salt for about 5 minutes.
- Transfer all with juice to a glass container and add sugar and then vinegar to cover the daikon.
- Shake well until all sugar is dissolved and put it in the fridge. The daikon is ready to eat in a week.
USAGE
Use a clean fork to take out the required amount each time to prevent contamination. Use the vinegar separately for cooking or use it to cure mouth sores by drinking a small cup.