I hope that yesterday’s newsletter wasn’t too overwhelming. Every so often, I think it’s worth it to save articles that are very content heavy as a resource to refer back to rather than try to digest in one sitting. It’s not like we’re studying for a test, we’re just broadening our knowledge! The last four essential vitamins that I’ll discuss today are Vitamins C, D, E, and K.
Vitamin C (aka Ascorbic acid) is a water-soluble vitamin, and although deficiencies in the vitamin are rare, it is still possible to be suboptimal without necessarily being classified as deficient. A few symptoms that may be a warning sign of low C are poor skin condition, unusual body hair and follicles, spoon-shaped nails with lines or red spots, easy bruising, weak bones, and slow healing wounds. Once again, all of these symptoms can be attributed to something else which is why testing is paramount. Foods high in C are fruits and vegetables, but bear in mind that cooking destroys the integrity of the vitamin, so raw is best in this case.
Vitamin D (aka Ergocalciferol) is an interesting vitamin because our body is able to produce it in our skin through exposure to sunlight. This vitamin is important in a host of areas including heart, brain, and lung health, gluten tolerance, and mood. Seasonal Affect Disorder can be linked to suboptimal levels of vitamin D because of our decreased exposure to the sun in specific months/seasons. Because vitamin D is fat-soluble, it is possible to become toxic if overconsumed without proper supplementation protocol. Try fatty fish, eggs, beef, liver, and mushrooms to help boost your D levels when the sun isn’t an option.
Vitamin E (aka Tocopherols) is another fat-soluble vitamin that is very important in nerve conduction performance, heart health, wound healing, and overall slowing of the aging process. If you’re deficient, there are a myriad of symptoms that you may experience from age spots, decreased sex drive, cataracts, leg cramps, to muscular weakness. There are a few others, however they follow the same pattern of aging, so to slow this process it’s important to have an optimal level of E in our bodies. Try kiwi, almond, avocado, nuts, leafy greens, and whole-grains to boost your intake through diet.
Vitamin K (aka Phylloquinone) is the last fat-soluble vitamin that we’ll discuss. This vitamin is divided into subsets, but for our purposes, we’ll consider it to be one main vitamin that impacts our bone, blood and heart health, along with the slowing of tumor growth (that last one is still undergoing studies). Deficiency can lead to blood that is slow to clot or bleeding more easily than someone with optimal levels. Think leafy green vegies, parsley, kiwi, and avocado for strong sources of K.
Hats off for getting through these last two newsletters. No doubt, they’ve been the most difficult reads, but I want to make sure that everyone has facts at their finger tips rather than just my interpretation of them. Tomorrow we’ll get into supplementing our diet with tablets/tinchers/pills rather than simply consuming the recommend amount through our food, along with how to select supplements when shopping online or in the store.
Your heart is the greatest healer of your life. And your soul is the heart of your life. Let’s start living, folks. Today starts now. Until we meet again, this is Dr. Higgins saying, good bye.