Health and fullness of life after pregnancy…the natural way

photo credit: dano

Be sure to check out the previous posts on Vitamins Explained:

• Vitamin A
• Vitamin C
• Vitamin D

Rainbow Light’s Just Once, Women’s One Multivitamin can be found at iherb.com.  This is the multivitamin that I take and I am  doing a brief overview of the importance of each vitamin on the label.  I’m learning as I go and love to share it!  If you decide to purchase anything from iherb, put in the coupon code, TOL704,  and get $5 off your first order.

About Vitamin E….

• It is a fat soluble vitamin, which means the vitamin is stored in the liver and fatty tissues of the body.
• It’s commonly found in vegetable oils.
• It is an powerful antioxidant (protects cells from free radical damage), which helps to fight against cancer, other diseases, and the effects of aging.
• It is great for the skin as a moisturizer and nurturer to scared or burned skin.
• Boosts immune function
• Believed to reduce cholesterol and plaque buildup reducing risk of stroke and coronary artery disease (CAD)
• Has anti infammatory properties and is used to help reduce arthritic pain and improves joint mobility

Some food sources of vitamin E include:

• wheat germ
• vegetable oils
• avacado
• egg yolk
• nuts
• peanut butter
• liver
• whole grain products
• leafy vegetables

Too much of any fat soluble vitamin can lead to toxicity in the body so be careful.  Fat soluble vitamins are stored in the fat in your body, and the build-up over time is what can lead to toxicity.  Find out how much you need apart from your food sources.  Eating a balanced diet containing these fat soluble vitamins is the best way to go and won’t cause a problem.  It’s always wise to check with your doctor before taking any vitamins or supplements.  And that especially holds true if you are pregnant or nursing.  Just Once, Women’s One Multivitamin contains 100IU.

Possible overdose symptoms include:

• nausea
• fatigue
• diarrhea
• headaches
• gas
• abdominal pain
• increased risk of bleeding

Wow, this is a very list oriented post!  At least that makes it easy to read.  These are just basic findings to give you an idea of why we take certain vitamins.  Information like this is easier for me to remember when it’s simplified.

Next up, vitamin K!

Tagged as: Vitamins

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photo credit: GKS

We are now on the third vitamin listed on the label of the multivitamin that I take.  It’s called Just Once, Women’s Multivitamin by Rainbow Light.  There are tons of vitamins and other supplements to choose from at iherb.com which is where I get most of the supplements we take.  If you order from iherb, put in this coupon code to get $5 off your first order: TOL704

Check out the previous post on vitamin C.

Vitamin D is a pretty amazing vitamin!  It is thought that getting enough vitamin D can help to fight against almost every disease that you can think of.  It is a huge component to a healthy immune system.  Not only does it boost your immune system, it helps regulate it making sure that it doesn’t overreact, which can be dangerous.

There is so much to be said about vitamin D, and I’m not going to say it all here.  This will just be an overview of things that stick out to me.  You can google the “health benefits of vitamin D” or read this great article from Dr. Ben Kim.

Vitamin D comes in a few different forms:   vitamin D2 (ergocalciferol) and D3 (cholecalciferol).

• D2 is synthesized from plants

• D3 is synthesized by humans in our skin when exposed to ultraviolet-B (UVB) rays from the sun (the very best way to get vitamin D!).  It is thought that it takes as little as 10 minutes per day in the sun to get enough vitamin D to not be deficient.  Here is an interesting fact that I just read from Dr. Ben Kim:  If you live above 35 degrees latitude north or below 35 degrees latitude south of the equator, the sun’s UVB rays can’t reach you during the winter months because of the angle of the sun’s rays.  Also, you can’t get the vitamin D you need through glass or with sunscreen on, so go outside into the fresh air and soak up some sun!

For the sake of simplicity, suffice it to say that vitamin D3 (as opposed to D2) is what should be taken when buying supplements.  Vitamin D3 is the more natural form because it is closest to the vitamin D that the sun provides.  Vitamin D2 is not as easily absorbed by the body, but vitamin D3 is.  In the case that you go to buy vitamin D supplements, if it is not specified “D2″ or “D3″, look on the label and you should find either of these two words to indicate which is which.

• vitamin D2 = ergocalciferol
• vitamin D3 = cholecalciferol

Top food sources of Vitamin D3 include:

• oily fish such as wild salmon
• cod liver oil (I take gel tablets)
• mackerel
• canned tuna
• egg yolks
• fortified milk

Vitamin D…

• helps to prevent inflammation in the body including autoimmune diseases such as lupus, multiple schlerosis, and rheumatoid arthritis.
• regulates blood pressure
• is needed to better absorb calcium in the gut
• regulates calcium and phosphate levels
• helps to maintain strong bones and teeth
• helps to protect against all types of cancer
• is so good for the immune system!
• helps to prevent against diabetes type I and II
• fights colds, flues, tuberculosis

Vitamin D deficiency can lead to osteoporosis in adults and rickets in children.

Too  much vitamin D can lead to too much calcium absorption which can then be deposited into soft tissues and organs reducing their ability to function.

My multivitamin contains 800 IU.  There are a lot of different medical opinions out there about how much vitamin D to take, so ask your doctor.  I take my multivitamin, plus another 1000 IU a few times a week based on recommendations that I’ve read by real doctors that I respect.

Next up is vitamin E!

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photo credit: sonictk

We are going through the label on the daily multivitamin that I take (Just Once, Women’s One Multivitamin by Rainbow Light) and today we are discussing vitamin C.  If you are interested in this vitamin or any other brands, check out www.iherb.com.  Be sure to put in the promotion code TOL704. You’ll get $5 off your first order.

Previously we discussed Vitamin A, so check out that post!

Vitamin C, aka, acsorbic acid is a water soluble vitamin which means that it does not need fat to be absorbed by your body.  However, that also means that it is not stored in your body like fat soluble vitamins.  A water soluble vitamin will pass through your body in the form of urine if it was not all absorbed.

Vitamin C is a complex vitamin that covers a lot of ground.  Here is just a small tidbit of information on the amazing health benefits of vitamin C.

It is:

• required for the growth and repair of all tissues in your body
• necessary to produce collagen which is a protein that makes skin, scar tissue, tendons, ligaments, and blood vessels
• an “anti-aging” agent
• an antioxidant
• necessary for speedy healing of wounds
• needed to help the body detox
• when paired with vitamin E, can lower risk of stroke and Alzheimer’s disease
• great for our immune system and is involved in white blood cell production
• a defense against colds and flu

It has been know to help with many forms of cardiovascular disease, cancer, eye disease, liver disease, thyroid and lung disease.

Vitamin C is highly sensitive to air, temperature and water.  You lose part of the vitamin C content through freezing and unfreezing fruits or vegetables, canning and reheating, and during cooking processes.  When cooking vegetables that contain vitamin C, it is very possible to destroy most of the vitamin.  Because most of the vitamin C is found in the watery part of the vegetable, it is easily lost in the cooking water.  Your best option is to lightly steam your vegetables to preserve as much of the nutrients as possible.  Better yet, just eat them raw.

Vitamin C is usually absorbed withing 2 hours of consumption, and leaves the blood in about 3-4 hours.  It is commonly suggested to take vitamin C in 4-hour intervals for this reason so that, essentially, you don’t pee it all out.

I take buffered vitamin C apart from my multivitamin.  Buffered means that the vitamin C is accompanied by minerals such as calcium, potassium and magnesium that help us to absorb the vitamin C and minerals better.  They work together to make each other more effective.  Also, buffered vitamin C may be preferred by those with sensitive stomachs.

Top Vegetable Sources of Vitamin C:

• Red and green bell peppers
• Broccoli
• Brussel sprouts
• Asparagus
• Tomatoes
• Mustard and collard greens
• Kale
• parsley (herb)

Top Fruit Sources of Vitamin C:

• Citrus fruits such as oranges, grapefruits, lemons and limes
• Rose hips
• Acerola cherries
• Strawberries (get organic because they are typically heavily sprayed with pesticides)
• Papaya
• Kiwi
• Cantaloupe
• Blueberries

Signs of vitamin C deficiency include:

• dry, splitting hair
• gingivitis (inflammation of gums)
• bleeding gums
• dry, scaly skin
• decreased ability to fight infection
• easy bruising
• nose bleeds
• anemia
• swollen and painful joints
• scurvy, a disease caused by severe deficiency of vitamin C (very rare in countries where fresh fruit and vegetables are readily available)

My multivitamin contains 120mg of vitamin C.

Next up vitamin D!

Tagged as: Vitamins

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I would like to do a series on the different vitamins that we commonly take or should take to stay healthy.  I want to take a look at natural food sources for vitamins and talk about their health benefits.  I am going to hit on the most common uses and needs of vitamins.  I won’t be giving you every piece of information out there.  This is meant to be an overview, not an in depth study.

To do this, I am going to walk you through the nutrition label on the daily women’s multivitamin that I am taking.  It’s called Just Once, Women’s One Multivitamin by Rainbow Light and you can get a great deal on it at iherb.com  They are one of my affiliates and I have been buying from them for years.  Their products are top quality and they have great shipping rates and great specials.

If you type in the coupon Code   TOL704   you will get $5 dollars off your first order, and you will help support my blog.  =)

As always, this is for your information only and should not be taken as medical advice.  I am simply sharing with you what I learn and do for myself.

So.  Here we go with vitamin A.

Vitamin A is good for the health of hair, skin, and mucus membrane cells.  Why is this good?  When membranes are healthy and moist they are more resistant to cell damage.  We need vitamin A for healthy bone and tooth development as well as fertility and reproduction health.  Also, vitamin A is known to be good for your vision (including night vision) and eye health as well as overall skin health.  A lot of women take vitamin A based medications for Acne.  It is an antioxidant, protecting cells from cancer and other diseases.  It plays a key role in a healthy immune system by helping protect against infections.

Sources of Vitamin A.

Mainly found in animal foods but also comes from some plant foods, mainly in the form of beta carotene which is then converted into vitamin A in your body.  Vitamin A is a fat-soluble vitamin which means that it is absorbed if taken alongside some sort of fat, such as olive oil or fish oil, to give two examples.  However, beta-carotene is water soluble, so it does not have to be taken with fat to be absorbed by the body.

Top Animal Sources:

• Egg yolks
• Cheese
• Whole Milk
• Liver (I wish I liked liver)

Beta-Carotene Sources:

• Yellow vegetables: squash, sweet potatoes, carrots, pumpkin, canteloupe
• Spinach
• Collard and Turnip greens
• Broccoli

Risks of Overdosing on Vitamin A

Believe it or not, you can get too much vitamin A, but only through the animal source and supplements.  With beta-carotene, your body will simply make the vitamin A it needs.  Just Once, Women’s One Multivitamin contains 5,000 IU (international units), which is considered safe by many.  Some sources have stated to use caution when taking supplements if you are taking fish oils and other animal sourced vitamin A,  as well as eating a lot of beta-carotene, as this could lead to an overdose of vitamin A.  Some symptoms include:

• Nausea
• Irritablity
• Orange/yellow hands and feet (harmless, just not a desired look)
• Possible birth defects and bone fractures in some people
• Liver damage
• Confusion
• Hair Loss

If you are ever unsure about taking any vitamin or supplement, ask you doctor.

Next on the list: Vitamin C

Tagged as: Vitamins

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