I had the opportunity to interview Dr. Tonia Winchester, a natrophathic physician here in Nanaimo! She talked about the top vitamin deficiencies that she sees in her practice, those being Vitamin A, D, and B12.
Here is a look at each of these vitamins and foods you can eat to increase your vitamin intake.
The first step in increasing your vitamin intake is to incorporate vitamin rich foods into your diet, so let’s talk about some specific foods you can look for next time you’re at the grocery store.
If your looking for foods rich in Vitamin A head to the produce section and look for sweet potatoes, carrots, spinach, kale, Swiss chard, celery, tomatoes and winter squash. These vitamin rich veggies are going to support your immune function, day and night vision, as well as cell growth. If you enjoy fruit more then veggies you can also find vitamin A in watermelon, grapefruit, apricots and prunes.
Vitamin A can contribute to the effective treatment of many health conditions. Some common health conditions that foods rich in vitamin A can help to treat are: Acne, Cataracts, Diabetes, Inflammatory Bowel Disease, Osteoarthritis, Ulcers, and Viral Infections.
Our greatest source of Vitamin D comes from the sun. Our skin cells contain what is call 7-dehydrocholesterol. Ultraviolet B sunlight is needed to convert 7-dehydrocholesterol into cholecalciferol. Cholecalciferol is the preliminary form of vitamin D3.
Here on Vancouver Island we don’t get a lot of sun in the winter months so it is important that we make sure we are taking in enough vitamin D through our food. Some great foods high in vitamin D are: Salmon, sardines, goat’s milk, shiitake mushrooms, and eggs. Not only does Vitamin D help to prevent seasonal affective disorder, it also aids in regulation of bone and muscle health, boosts the immune system, and helps in the regulation of insulin and blood sugars.
This means it can help prevent health conditions such as depression, osteoporosis, type 2 diabetes, stroke and heart attack, and asthma.
Vitamin B12 was another vitamin that Dr. Winchester noted as a common deficiency. Vitamin B12 works in the body to help form red blood cells and nerve cells.
B12 is also required by the body to help in the cycling of proteins, carbohydrates and fats throughout the body.
Foods rich in Vitamin B12 include: Salmon, sardines, venison, beef, lamb, shrimp, halibut, scallops, and yogurt. It is especially important for vegetarians to include a B12 supplement in their diet as you can see B12 is found mostly in meat. Remember it is important to consult with your family physician before making any drastic changes to your diet.
So now you can make great vitamin rich meals and take a step towards greater health!
The podcast from todays show is not yet up but it should be in the near future so keep your eyes on our blog and facebook for a link!
As promised here is a link to the article Lacy found about vitamins and their link to genetics. Very interesting stuff, so take a look!
Have a Happy and Healthful Day!
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