Synthetic vitamins vs Food based vitamins - video

Dr. Axe - Synthetic vitamins vs Food-based vitamins

Natural Vitamin D Supplements

Since most of us are vitamin D deficient, it is in our best interest to find a natural vitamin D supplement.

As I've said before, the best sources of vitamin D come directly from the sun.

But supplements are almost always necessary to get our vitamin D levels up high enough to reap the many health benefits. Why?

• Most of us spend too little time outdoors without sunscreen
• Most of us are in a geographic location where we can only make vitamin D during the summer months

The good news is that these supplements are becoming more readily available. But only one kind is considered natural.

There are two different types of vitamin D available in supplement form – vitamin D2 (also known as ergocalciferol) and vitamin D3 (also known as cholecalciferol).

Vitamin D2 is the type you'll find in most multivitamins, prescriptions, most supplements, and vitamin D fortified foods. It is a patented drug that behaves like vitamin D, but it is not natural. It has been responsible for the vast majority of toxicity reports on vitamin D and should be avoided.

Along with the increased risk of toxicity, it has been found to be less than half as effective as natural vitamin D3. It is also suspected of blocking some vitamin D health benefits.

Vitamin D3 is the naturally occurring form of vitamin D in your body and the one you should choose when supplementing.

The best kind is to buy is dry or in coconut oil. This is because most vitamin D supplements contain oils as stabilizers that are either unhealthy and/or have gone rancid.

You'll also want to make sure that your supplement provides a high enough vitamin D dosage to be effective. For most of us, that will be pills that are in 5,000 IU increments.

http://www.approachwellness.com/natural-vitamin-d.html

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How to Get Enough Nutrition on Plant-Based Diet

Heather McClees 

For whatever reason we decided years ago that we had to eat animals to get our nutrients, it’s time to put that nonsense idea to rest. We weren’t meant to survive off
other species to keep us strong and healthy. We also needn’t harm animals, the environment, or our bodies through mass productions of meat, dairy, eggs, and even processed foods that all just contribute even more to the problems at hand.

Our bodies don’t require us to eat animals to get enough nutrition. Period.

Just like animals get their nutrients from plants (which we end up eating them for), we can do the same. Why not cut straight to the source of our vitamins and minerals and save all those steps in the middle? Some of the biggest concerns when it comes to nutrition on a plant-based diet involve protein, iron, and zinc found in meat, along with some other nutrients found in foods like dairy, eggs and fish. Everyone knows where to get their vitamin C, fiber, and magnesium – plants – but what about other nutrients?

How to Get Enough Nutrition on Plant-Based Diet

Below are some nutrients found in meat that are also found in plants. If you’re worried whether you’ll be able to get enough, don’t be. It’s completely possible to get enough nutrients in a plant-based diet when you eat a variety of whole foods. There is also some information included about other nutrients found in animal foods, plus controversial nutrients you can also learn more about.

1. Protein

Why not start with the biggest issue first? The human body is incredible; let’s not undermine it so much that we believe we have to eat animals in order to keep it thriving. Before animals were even considered as a protein source, people ate plants. Why not do that now? Seeds are one of the easiest to digest sources of plant protein, but vegetables are also a great source, not to mention leafy greens, beans, legumes, and even whole grains. The key isn’t to look at just protein grams on a label, but to also consider if that food has amino acids, the building blocks of protein. Your body can use amino acids to form protein that you need to stay healthy and strong. Too much protein has actually been found to be harmful, specifically animal-based protein which is inflammatory. Plant-based foods (especially raw seeds, raw nuts, greens, veggies, and soaked whole grains) can actually reduce inflammation and keep the body alkaline.

Here are some options: hemp seeds, chia seeds, pumpkin seeds, quinoa, oats, almonds or almond butter, leafy greens, broccoli, green beans, lentils, black beans, chickpeas, green peas, and even raw plant-based protein powder if you enjoy smoothies. And of course, tofu and tempeh are also great choices if you tolerate soy.

See our Green Monster’s Guide to Plant-Based Nutrition: Protein for more information and to get some delicious recipes!

2. Iron

Iron is necessary by the body for energy, muscle mass preservation, red blood cell function, cognitive function, and it can even affect your digestion. Red meat is not the best choice, nor any animal protein for that matter. Iron is actually very easy to obtain enough of on a plant-based diet. One reason being that plant-based sources, despite being non-heme sources, seem to digest just fine in the body and are easy for the cells to use, though consuming iron-rich foods with vitamin C rich foods will help with absorption even more. Since vitamin C is abundant in a plant-based diet, this is easy to do without much thought if you eat enough fresh fruits, vegetables and leafy greens.

Here are some of the best sources: hemp seeds or hemp protein, raisins, cashews, kale, pumpkin seeds, kañiwa, spirulina, beans, prunes, legumes, oats, quinoa, amaranth, teff,chia seeds, blackstrap molasses, cacao, tempeh, and sunflower seeds.

3. Zinc

What about zinc? It keeps our immune systems running well, and yes, it is found abundantly in meat. However, it’s also found in many plant-based foods and requires no special food pairings for your body to absorb. Your best bet for obtaining enough zinc lies in nuts, seeds, beans, legumes, and whole grains (specifically oats and quinoa). Since these foods are also sources of iron and protein, it’s very easy to get enough nutrition.

Here are some specific foods high in zinc: pumpkin seeds, sesame seeds (or tahini),  cashews, hemp, pintos, lentils, almonds, oats, quinoa, sunflower seeds, chia seeds, cacao, tofu, chickpeas, kidney beans and green peas.

See our Green Monster’s Guide to Plant-Based Nutrition: Zinc here for more information and for zinc-filled, immune-boosting recipes!

What About …?

If you’re wondering about calcium,  B vitamins and even controversial items like Vitamin B12 and Vitamin D, here’s what you should know:

Calcium

While not found in meat, many people struggle with giving up dairy in order to get enough calcium, though people are starting to realize now that dairy is not the best source. Greens, seeds, some vegetables, and even some fruits are all great sources. These foods do not contribute to inflammation, interfere with magnesium absorption that puts stress on your joints,or cause calcification in the bones that can impair with good bone health like dairy. They’re also helpful for strengthening the body and very nutritious in other areas too.

Eat more: kale, collards, spinach, Swiss chard, oranges, dried figs, chia seeds, almonds, teff, navy beans, fortified non-dairy milk, most beans, and tofu.

See our Green Monster’s Guide to Plant-Based Nutrition: Calcium here for more information and recipes!

Vitamin B12

turion/Flickr

One exception to getting enough nutrition through our food on any diet (even those from animal-based sources) is Vitamin B12. Vitamin B12 is derived from the soil- not animals. While meat eaters may obtain more, supplements ensure everyone is getting enough and can even offer additional benefits. While it would be nice to depend on plants from the soil to get us there, that’s not a smart choice due to the way our soil quality has greatly changed. It’s also hard to tell how much of this crucial nutrient we’re consuming through our food. It’s incredibly important for vegans to take a supplement to get enough vitamin B12. Choose sublingual forms, which are easily absorbed in the bloodstream in minutes since they dissolve under the tongue. You can also use liquid forms (choose vegan options) or get a B12 patch from a trusted health professional.

Controversial Options: You may have heard that nutritional yeast, fortified non-dairy milk, and spirulina contain B12. This is true, but there is a great deal of controversy with these options  since they are a different form of vitamin B12 that your body may not absorb as easily.

Other B Vitamins

No need to worry here; though meat is packed with B vitamins, so are plants! They’re also very easy to absorb and you’ll never have to worry about obtaining enough if you eat whole foods. B vitamins provide energy, enhance mental function, help relieve stress, mild depression and anxiety, red blood cell function, and some also help with digestion.

Here are of the best options: greens, vegetables, fruits, nuts, seeds, beans, avocados, legumes, and whole grains.

Vitamin D

GeraintRowland/Flickr

This vitamin is so important for your health; do not disregard it. It acts like a hormone in the body, can greatly affect your mood, helps your body use calcium to build strong bones, and has even been shown to reduce the rates of colon cancer. It’s important to know what forms of vitamin D the body can use. It absorbs D3 the best, not D2 which is found in the form of yeast, mushrooms and fortified non-dairy milks. Meat does not contain vitamin D, and even milk is fortified with vitamin D, therefore it’s not a natural source either. Though fish may be a food source, the risks that come with eating fish are not worth it or necessary. Vitamin D3 comes from the sun, so your best option is to get 15-20 minutes of sunlight daily if possible or take a vitamin D3 supplement (no more than 10,000 I.U. a day). Of course, you can still use mushrooms and drink non-dairy fortified milk, but you shouldn’t rely on one (or even two) food sources alone.

We hope this will inspire all of you to choose vegan every time you eat. Be smart about your health; avoid processed foods, meat and meat products, dairy, eggs and other animal-based foods, and learn to prepare your meals from whole, plant-based foods. Don’t be afraid to supplement with vitamin B12 and vitamin D, get enough sunlight and exercise, and choose organic when you can. Though all these seem like a lot of tips, taking it meal by meal each day is really so easy and less stressful than you think.

What’s your next plant-based meal going to be?

Lead Image Source: Lentil Quinoa Burgers

This content provided above is for informational purposes only and is not a substitute for medical advice, diagnosis or treatment.

http://www.onegreenplanet.org/natural-health/nutrients-found-in-meat-you-can-get-from-plants-instead/

The Surprising Reason Your Knees Hurt More In Winter

By Markham Heid

Knees not feeling great this time of year? You may need more of the sunshine vitamin, suggests new research from the Clinical Journal of Pain.

Compared to those osteoarthritis sufferers with adequate vitamin D levels, those short on D reported significantly more knee pain and loss of function, according to the study data. Those results held regardless of a person's weight, although the obese study participants were more likely to suffer from a vitamin D deficiency.

There are several different ways low D might mess with your knees, says study coauthor Toni Glover, PhD, of the University of Florida. For one thing, being short on D ups your inflammation levels, which in turn increases pain sensitivity associated with osteoarthritis. Having too little D also increases "bone turnover," which lowers bone quality, the study authors explain.


Vitamin D deficiency is a widespread problem, Glover says. In fact, one recent study from the journal Nutrition Research found roughly 42% of Americans are dangerously low when it comes to vitamin D. You get most of your D from sun exposure, Glover explains. So all the problems associated with low D tend to spike in wintertime, when most people aren't getting much sun.

A simple blood test from your doctor can determine whether you're low in the vitamin, Glover says. If you're deficient, she says taking a vitamin D supplement for several months can help you raise your levels. While it's difficult to get too much D, the amount you need depends on your weight and body composition, Glover explains. Your body stores D in fat cells, meaning those with greater amounts of body fat require more of the vitamin to limit pain and loss of function.

If pain and loss of movement aren't enough to make you worry about vitamin D, consider this: more research has found low D doubles your risk for dementia.

http://www.prevention.com/health/health-concerns/winter-knee-pain

Got Milk? Might Not Be Doing You Much Good

Aaron E. Carroll

Almost no one will dispute that when a baby is born, breast milk is the best nutrition a mother can provide. All mammals nurse their young, and breast milk benefits a newborn infant in ways above and beyond nutrition. In fact, until 1 to 2 years of age, the American Academy of Pediatrics, the World Health Organization, the Institute of Medicine and more promote breast-feeding as optimal.

Unfortunately, breast-feeding until that age is often difficult, if not impossible, because mothers have to return to work, and children go off to preschool or day care. So we often replace human milk with the milk of cows or other animals. But at a certain point, we have to acknowledge that we are the only mammals on the planet that continue to consume milk after childhood, often in great amounts.

More and more evidence is surfacing, however, that milk consumption may not only be unhelpful, it might also be detrimental. This is in spite of the fact that the United States Department of Agriculture and other organizations advocate that even adults should drink at least three cups a day.

More than 10,000 years ago, when human beings began to domesticate animals, no adults or older children consumed milk. Many people don’t drink it today because they are lactose intolerant. They do just fine.

But if you believe the advertising of the dairy industry, and the recommendations of many scientific bodies, they are missing out on some fantastic benefits to milk consumption: that milk is good for bones, contains calcium and vitamin D, and “does a body good.”

There’s not a lot of evidence for these types of claims. In 2011, The Journal of Bone and Mineral Research published a meta-analysis examining whether milk consumption might protect against hip fracture in middle-aged and older adults. Six studies containing almost 200,000 women could find no association between drinking milk and lower rates of fractures.

More recent research confirms these findings. A study published in JAMA Pediatrics this year followed almost 100,000 men and women for more than two decades. Subjects were asked to report on how much milk they had consumed as teenagers, and then they were followed to see if that was associated with a reduced chance of hip fractures later in life. It wasn’t.

A just-released study in The BMJ that followed more than 45,000 men and 61,000 women in Sweden age 39 and older had similar results. Milk consumption as adults was associated with no protection for men, and an increased risk of fractures in women. It was also associated with an increased risk of death in both sexes.

This wasn’t a randomized controlled trial, and no one should assume causality here. But there’s no association with benefits, and a significant association with harms.

Even studies that examine the nutrients in milk, trying to look for protective effects, often come up short. A 2007 meta-analysis in the American Journal of Clinical Nutrition examined high-quality studies of how calcium intake was related to fractures. The many studies of more than 200,000 people age 34 to 79 could find no link between total calcium intake and the risk of bone fractures.

Continue reading the main storyContinue reading the main story

ontinue reading the main storyThis meta-analysis also  reviewed randomized controlled trials that examined if calcium supplements could lower the risk of fracture. More than 6,000 middle-aged and older adults participated in these studies, where subjects were randomly assigned to get extra calcium or a placebo. Not only did the extra calcium not reduce the rate of fractures, the researchers were concerned that it may have increased the risk of hip fractures.

In the United States, milk is often fortified with vitamin D, which many believe also lends the drink bone-friendly properties. But the evidence behind this assumption is sketchy as well. It is true that vitamin D is necessary for calcium absorption, and for bone health, but that doesn’t mean that most people need to consume more. A meta-analysis published this year in The Lancet examined the effect of vitamin D supplementation on bone mineral density in middle-aged and older adults. It found that, for the most part, consuming extra vitamin D did not improve the bones of the spine, hip or forearm. It did result in a statistically significant, but less clinically meaningful, increase in bone density at the top of the thighbone. Taken as a whole, however, vitamin D had no effect on overall total body bone mineral density.None of this should be taken to mean that people with actual vitamin D or calcium deficiencies shouldn’t be treated by supplementation. They absolutely should. But the majority of people in the United States are not clinically deficient in these nutrients, and that’s whom milk is pitched to.

In addition, milk is not a low-calorie beverage. Even if people drink nonfat milk, three cups a day can mean an additional 250 calories consumed. Low-fat or whole milk has even more calories. In an era when every other caloric beverage is being marginalized because of obesity concerns, it’s odd that milk continues to get a pass.

Yes, it’s full of protein. Most Americans aren’t protein deficient, though. Even people who avoid animal milk are worried they’re missing something. Rather than acknowledge that they get along just fine without it, many seek out “milk” substitutes, like soy milk, around which whole industries have been built.

Politics are certainly at play here. Organizations like Dairy Management Inc., a nonprofit organization created by the United States government in 1994, exist to “increase dairy consumption.” Dairy Management created the popular “Got Milk?” campaign. Today, the vast majority of Dairy Management’s funding for its marketing strategies comes from the producers themselves. The U.S.D.A.'s role in promoting dairy was firmly established in the 1983 Dairy Production and Stabilization Act, which made it the business of the government to carry out a “coordinated program of promotion designed to strengthen the dairy industry’s position in the marketplace and to maintain and expand domestic and foreign markets and uses for fluid milk and dairy products.”

As I tell patients, almost everything is perfectly good in moderation, milk included. What else would you put on cereal? Cookies without milk would be unthinkable. There’s nothing wrong with a periodic glass because you like it. But there’s very little evidence that most adults need it. There’s also very little evidence that it’s doing them much good.

http://www.nytimes.com/2014/11/18/upshot/got-milk-might-not-be-doing-you-much-good.html?_r=1&abt=0002&abg=1

12 Common Diseases Caused by Vitamin D Deficiency

Vitamin D deficiency is more common than you may think. In fact, it is so common that The American Journal of Clinical Nutrition called it a world wide problem which is recognized as a pandemic.  Also a survey in the UK showed that more than half of adults in the UK did not have enough vitamin D, and in the winter and spring about 1 in 6 people have a severe deficiency.

What is vitamin D

Vitamin D is important for a good overall health and plays an important role in making sure our muscles, heart, lungs and brain function well. Our body can make its own vitamin D from sunlight. You can also get vitamin D from supplements, and a very small amount comes from a few foods you eat, such as some fish, fish liver oils, egg yolks and in fortified dairy, cereals and grain products.

What makes vitamin D unique compared to other vitamins is that your body can make its own vitamin D when you expose your skin to sunlight, whereas you need to get other vitamins from the foods you eat.

How long should you spend in the sun to get enough vitamin D?

Finding out how long to stay in the sun in order to produce enough amounts of vitamin D can be very tricky and is different for every person, hence there isn’t one recommendation for everyone. The reason for that is that the amount of time you need to spend in the sun for your skin to make enough vitamin D depends on a number of factors, such as how dark your skin is or how easily you get sunburnt, the thickness of the ozone layer, the time of the year and what time of day it is.

It is believed that short daily period of sun exposure without sunscreen (about 10-15 minutes for lighter-skinned people) during the summer months is enough for most people to make enough vitamin D. Evidence suggests that the most effective time of day for vitamin D production is between 11am and 3pm. The larger the area of skin that is exposed to sunlight, the more chance there is of making enough vitamin D before you start to burn.

Common causes for lack of vitamin D

• Limited exposure to sunlight – Some of us live in northern latitudes, wear long clothes, or have a job that is taken place mostly indoors. Also sunscreen inhibits vitamin D production.

• Dark skin – People with dark skin have higher levels of melanin, and this pigment reduces the skin’s ability to make vitamin D when exposed to sunlight.

• Kidney and liver function – These organs play an important role in converting vitamin D to its active form, so kidney or liver diseases can reduce the ability of these organs to create biologically active form of vitamin D in the body.

• Strict vegetarian diet – Food sources that contain vitamin D are mostly animal-based, such as fish and fish oils, egg yolks, cheese, fortified milk and beef liver.

• Digestive problems – Certain medical conditions, such as Crohn’s disease, cystic fibrosis, and celiac disease can reduce the ability of the intestines to absorb vitamin D from food.

• Obesity – Obesity may cause low vitamin D levels. Research suggests that vitamin D may become ‘trapped’ inside fat tissue so less of it is available in our blood circulation.

Vitamin D Deficiency Related Diseases & Conditions

Researchers are still working to fully understand how vitamin D works within our body and how it affects our overall health, but it is believed to be a link between vitamin D deficiency to quite a number of ailments:

1. Osteoporosis – An adequate amounts of calcium and vitamin D are important for maintaining bone density and strength. A lack of vitamin D causes calcium-depleted bone, which further weakens the bones and increases the risk of fractures. 

2. Asthma – Vitamin D deficiency is linked to lower lung functions and worse asthma control, especially in children. Vitamin D may improve asthma control by blocking inflammation-causing proteins in the lung, as well as increasing production of another protein which has anti-inflammatory effects. Read the article about natural treatments for asthma, which vitamin D is one of them.

3. Heart health – Vitamin D deficiency may be linked to a higher risk of high blood pressure (hypertension) as well as increased risk of death from cardiovascular disease.

4. Inflammation – It has been found that vitamin D deficiency is associated with inflammation, a negative response of the immune system. Vitamin D deficiency has been linked to a number of inflammatory diseases, including rheumatoid arthritis, lupus, inflammatory bowel disease (IBD) and type 1 diabetes.

5. Cholesterol – Vitamin D regulates cholesterol levels in the blood: it has been shown that without adequate sun exposure, vitamin D precursors turn to cholesterol instead of vitamin D.

6. Allergies – Studies show that children who had lower levels of vitamin D are more likely to have multiple food allergies.

7. Influenza – Some studies showed a link between lack of vitamin D and common respiratory infections, and indicate that people with the lowest vitamin D levels report having significantly more cases of cold and flu than those with higher levels.

8. Depression – Vitamin D deficiency is linked to depression: receptors for vitamin D are present on many areas of the brain and are involved in numerous brain processes, making it likely that this vitamin might be associated with depression and that vitamin D supplements might play an important role in treating depression.

9. Type-2 Diabetes – Studies have demonstrated correlations between low vitamin D levels and the development of type 2 diabetes. Different studies provide evidence that vitamin D may contribute to glucose tolerance through its effects on insulin secretion and insulin sensitivity.

10. Oral health – Several recent reports demonstrate a significant association between periodontal health and the intake of vitamin D. Also elderly patients with low vitamin D levels have a higher rate of tooth loss than those with high vitamin D levels.

11. Rheumatoid arthritis – Low vitamin D may play a role in developing rheumatoid arthritis. Studies have found that women who get more vitamin D seem less likely to get rheumatoid arthritis. Also among people who already have rheumatoid arthritis, those with low vitamin D levels tend to have more active symptoms.

12. Cancer – Vitamin D deficiency may be linked to cancer: a certain study indicated that more than 75% of people with a variety of cancers have low levels of vitamin D, and the lowest levels are associated with more advanced cancers. However additional research is required to determine whether higher vitamin D levels are related to lower cancer incidence or death rates.

What to do if you have a vitamin D deficiency?

Talk to your doctor if you’re concerned about the level of vitamin D you get from the sun and your diet. A simple blood test can determine whether or not you have vitamin D deficiency. Your doctor can advise if you need to take a vitamin D supplement. There is no consensus on vitamin D levels required for optimal health, and it differs depending on age and health conditions.

Is it true Vitamin D Helps prevent Cancer?

Written by Dave Murphy- Health Coach and Natural Cancer Cure Advocate 


The truth is no matter how good you eat, no matter how good you shop for the best quality organic foods, it is impossible to get all the vitamins and minerals your body needs. This is because the soils that the fruits and vegetables are grown in are mineral deficient soils and therefore the food is also mineral and vitamin deficient.

This is why it is also so important to supplement with good quality “food grade” supplements that your body can actually easily absorb. Supplements are now offered right here on the CYOC site. Studies have shown that at least 51% of the population is vitamin D deficient and it is very difficult to get adequate vitamin D from diet alone.

You can also get vitamin D from the sun if you expose 40% of your body to sunlight between 11am -1pm for 30 minutes. But for most of us working indoors and geographically not having good daily sunlight, supplementation makes the most sense. But spending time in the sun is definitely good for you in moderation.
Vitamin D has been shown that it is non-toxic, reduces hypertension, lowers blood pressure and helps reduce flu infections, helps with pain relief and depression.  This is all great news but what’s even more exciting is what recent research has shown. When we have adequate vitamin D serum levels, studies show that the incidence of breast cancer, type I diabetes, multiple sclerosis and colon cancer can be reduced as much as 67-70% within only 5 years!

In addition to preventing cancer the exciting news is also for “in-stage” cancers. People with proper serum levels do twice as well with dealing with their “in-stage” cancer because it helps to slow or in some cases, prevent cancer growth. People with proper serum levels are 50% less likely to die or to have re-occurrence.

 30 Experts from all over the country agree on what the blood serum levels should be of hydroxyvitimin D which is 40-60 ng/ml. It is difficult to say what you need exactly in IU/day to get your serum levels up because every-one's metabolism, diet and sun exposure is different. So for most of us, taking 2000 IU per day helps to increase these levels and is very safe. However for people who are fighting cancer, levels can be increased to as much as 5,000 IU/day. Increasing vitamin D intake to 200 ng/ml has been proven to have no toxic effect.

It is important to know what are your serum levels are so you can establish a base line. This is suggested to be done in March when your vitamin D levels are generally the lowest. To get information on how to get your serum level tested, check out grassroutehealth.net

Its also important to know that when increasing your vitamin D levels, you need to keep your vitamin A levels somewhat low as vitamin A competes at the same receptor levels. So it is recommended to not intake more than 1000 IU/day of Vitamin A.
http://www.cureyourowncancer.org/vitamin-d-helps-prevent-cancer.html

Vitamin D3 Benefits

When Vegans Crave Meat: How to Stick to Your Guns

Beth Greenfield


As a vegan, the questions you tend to hear from omnivores — “Don’t you get hungry?” “What about protein?” — can get tiresome. But what if, secretly, your own gnawing hunger and flagging energy are starting to make you doubt your diet? If your commitment to veganism is purely philosophical, this can be a truly tricky position to find yourself in. But before you force yourself down the slippery slope of “just a little dairy or fish here and there,” try getting to the root of the problem with these tips.

Eat more veggies!

“Just because you’re a vegan doesn’t mean you’re on a healthy diet — or even that you’re eating a lot of vegetables,” Joel Fuhrman, MD, family physician, vegan nutrition expert and author of “Eat to Live” tells Yahoo Health. For vitality and energy, he stresses eating a daily dose of the most nutrient-packed vegetables such as kale, chard, arugula, carrots and broccoli.

Scale back on processed foods

“Make sure you’re not wasting calories on processed foods,” Fuhrman notes. That’s because items like pasta, white rice, tofu dogs and other fake meats, are stripped of their natural fibers and vitamins and infused with sodium, sugar, processed flours and unhealthy vegetable oils, all of which can lead to issues with digestion, clarity, fatigue and weight gain.

Submit to analysis

“I’ve seen vegans develop depression, dementia and memory loss,” says Fuhrman, “all of which are easily preventable.” A dietary supplement could help. To find out whether you need one, take a blood test, specifically one that checks levels of zinc, omega-3 DHA-EPA, vitamin D, and vitamin B12. It’s pretty easy to find vegan versions of all — even Omega-3, which, Fuhrman says, “is biochemically the same” as that derived from fish oil. And while B12, found only in animal-derived foods, is particularly important for regenerating healthy cells and staving off anemia, Fuhrman advises against popular B12 shots, as the injections are packed with preservatives and oral doses are now so easy to find.

Switch it up

“You could feel fatigued but it’s not necessary physiological,” Ruscigno tells Yahoo Health. So committing to something as simple as making one new dish from a cookbook each week can be exciting, and can help you stay on track. Also, instead of relying on the same sources of healthy fats and proteins every day (tofu, tofu and more tofu), try an assortment — nuts (almonds, cashews), seeds (sunflower, hemp, sesame), beans, and avocado will provide big boosts of energy on a daily basis, Fuhrman notes.

Don’t deprive yourself

Finally, don’t drive yourself crazy with rules. “A commonality with most ex-vegans is that they get over-restricted,” says Ruscigno. In other words, becoming obsessed with details such as organics, non-GMOs, gluten and soy, that remaining vegan becomes a struggle. So yes, eat more fruits and vegetables, but don’t get too fixated on whether they’re the “right” ones. “They don’t have to be super-foods,” he says. “If cherries are cheap and in season, eat cherries. It doesn’t have to be Goji berries.” And try to stick to a diet that’s mostly whole foods and whole grains, “but if you want to eat a soy burger sometimes? Go ahead,” he says. “Do not worry about those little things.”
When-vegans-crave-meat-how-to-stick-to-your-guns-91480367347.html

How One Vitamin Can Kill You If You Don’t Get Enough

Vitamins and minerals play a crucial role in the correct functioning of our bodies, and if there is one vitamin that is at least as important as vitamin C, it is certainly vitamin D, a fat-soluble vitamin that is vital for the absorption of other minerals like phosphorus and calcium into our bones, as well as for strengthening the immune system. Any change in vitamin levels can have a tremendous impact on our health in the long run.

As essential as it is for our bodies, many of us have been neglecting vitamin D, and a recent study has revealed that low blood levels of vitamin D can lead to premature death. Previous studies have revealed that people who have low levels of vitamin D are at higher risk of developing heart disease, bone disease or different types of cancer. This new study was conducted at the University of California, and it strongly connects vitamin D deficiency with premature death, given the important role it plays in the health of the bones and for the strength of our immune system.

Throughout the years, there have been several conclusive studies surrounding vitamin D and how low levels of this vitamin could eventually wreak havoc on our health, and one study even showed that a vitamin D deficiency can lead to brain damage and increase the risk for preeclampsia among pregnant women. The latest study has revealed that people who have low levels of vitamin D are up to two times more likely to develop one of the diseases mentioned above and to die prematurely. The research was based on 32 other studies, all on the topics of mortality rates and blood levels of Vitamin D.

In other words, this new research encompasses many smaller studies that have been conducted in 14 countries, on more than half a million participants, and it is currently regarded as one of the most comprehensive studies of its kind. Not only has it indicated a strong correlation between premature death and low vitamin D levels, but it has also reassured the medical community that vitamin D is safe when taken in the recommended daily dose, and that dose is not exceeded.

http://www.lifespan.com/one-vitamin-can-kill/