“Let medicine be your food, and food be your medicine.” —Hippocrates.
"Grains, fruits, nuts and vegetables constitute the diet chosen for us by our Creator. These foods, prepared in as simple and natural a manner as possible, are the most healthful and nourishing. They impart a strength, a power of endurance, and a vigor of intellect that are not afforded by a more complex and stimulating diet." The Ministry of Healing, 296.
Vitamins are organic chemicals that are made up of carbon, nitrogen, oxygen, sulfur, and hydrogen. Their functions help us absorb energy from our foods and construct new tissue among many other functions.
Vitamins are either water soluble (stored in water) or fat soluble (stored in fatty tissue). Vitamins A, D, E, and K are fat soluble and are stored for long periods of time in fatty tissue, the cell membrane, and in the liver. Vitamins B and C are water soluble and are easily excreted from the body in a matter of hours through urine.
In a perfect world, we would all have a perfectly balanced diet, therefore obtaining all required vitamins and nutrition from our food. However, this may not always be the case due to time, finances, access to food, food allergies or a combination of these four reasons. It doesn’t take long, however, for vitamin deficiency to develop into signs and symptoms of disease.
Vitamin A is a general term that includes the nutrients carotenoids and xanthines. Carotenoids are anti-inflammatory and anti-oxidants. They are important for good eyes, skin, and a healthy immune system. Sweet potato, spinach, kale, and mustard greens have the highest amounts of this vitamin. In order to get enough Vitamin A from diet, one must consume 1 cup of these greens per day. More on how to meet the recommended Vitamin A daily intake here.
The Vitamin B complex encompasses 7 different vitamins: Vitamin B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), B7 (Biotin) B9 (Folic Acid), and B12 (Cobalamin). Vitamin B1 (Thiamine) is the most deficient vitamin in America due to the way our food is processed. In order to get enough Vitamin B1, one must eat 4 cups of asparagus, ½ cup of sunflower seeds, or 12 tablespoons of flax seeds. Of course, thiamine is found is smaller amounts in a vast array of foods. To learn more about each vitamin in the Vitamin B complex and on how to meet the daily intake click on the vitamin names: B1, B2, B3, B5, B6, B7, B9, B12.
Vitamin C is involved in fighting against bacteria, improving the immune system, and the brain signaling system. It has a pivotal role in developing collagen, which is a tissue that strengthens the muscles and bones. Although Vitamin C is found in most citric fruits, bell peppers, papaya, and broccoli are some of its best sources. To obtain the daily required intake, one would need to consume about 1 cup of broccoli or 1 large orange per day. More on how to meet the Vitamin C daily intake here.
Vitamin E is a powerful antioxidant that is one of the fat-soluble vitamins. It is involved in immune function, cell signaling, gene expression, and many other energy producing pathways. Nuts, seeds, and vegetable oils are among its best sources, and significant amounts are available in green leafy vegetables and fortified cereals. To obtain the daily required intake of Vitamin E, one can eat 5 tablespoons of peanut butter or 2 ounces of almonds (46 almonds). More on how to meet your Vitamin E daily intake here.
Vitamin K was named after the German term for blood clotting—"koagulation"—as it is vital for healthy and normal blood clotting. There are three different forms of Vitamin K: K1, K2, and K3. K1 is derived from plant sources while the other two are formed by bacteria living in the intestines. One can get adequate Vitamin K from green leafy vegetables. For example 1 cup of kale or spinach. More on how to meet your daily intake of Vitamin K here.
If you are consuming a variety of vegetables, fruits, legumes, and healthy fats in your diet, yet notice that you are suffering from signs and symptoms attributable to vitamin deficiency, consult your healthcare provider to determine whether your body's ability to convert or absorb vitamins is compromised. For daily required intake of each vitamin based on age and gender, visit The National Institute of Health’s recommendations here.