Oct 27, 2014

Vitamins D, K and B12

The human body is an amazing thing; Did you know that your body can manufacture 3 vitamins all on our own?  But, just because we can, doesn’t mean we do….

Vitamin D
Vitamin D, the sunshine vitamin, is used by the body to maintain strong bones, mainatin moods, prevents cancer and is crucial for menopausal women and small children. It is manufactured in our skin when it comes in contact with ultraviolet rays from the sun. However it is not easily manufactured when clouds and smog are present, during the winter, and it’s not efficiently manufactured in naturally pigmented skin. So in these cases it’s important to ensure you consume foods containing vitamin D, and take a supplement. Consult your health care practitioner to discuss the right dosage for you. Food sources include egg yolks, oily fish (such as sardines, salmon, herring and mackerel), milk, mushrooms and dark leafy greens.

Vitamin K
Vitamin K is a crucial part of our blood responsible for clotting, and it is manufactured by the bacteria in our large intestines. Poor quality gut bacteria will decrease the amount of this vitamin that we can manufacture and absorb.  Deficiency of vitamin K is rare but more common in those suffering from celiac disease, colitis or IBS. Eating foods rich in healthy bacteria such as kefir and yoghurt, can help us avoid deficiency, as well as avoiding foods that interfere with proper gut flora such as excess sugar and processed food.  Food sources include dark leafy greens, alfalfa, kelp, blackstrap molasses, safflower oil, milk, yoghurt, egg yolks.

Vitamin B12
Vitamin B12 is needed for a healthy nervous system; it helps stimulate appetite, especially in children, and is used by our bodies to manufacture red blood cells. It is most famous for providing us with that ‘energy from within’, with low levels it can contribute to chronic fatigue and depression.

Vitamin B12 is also manufactured by our gut bacteria, but it is unknown how much we actually absorb, and if you have poor gut flora you may not manufacture it at all.  It is therefore important to consume this vitamin from sources such as meat, oily fish, egg yolks, crab, oyster, and milk product, especially yoghurt.

It is interesting to note that all 3 of the vitamins are found is egg yolk, yet it has been given a bad reputation over the years.  Don’t fear the yolk! It has many important vitamins, and these 3 are just the beginning!

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