Vitamin D - Known
as the “Sunshine Vitamin”. The sun’s ultraviolet rays activate a form
of cholesterol that is present in the skin, converting it into vitamin
D. Vitamin A and D are best used together for the body to utilize the
full potential. Fish-liver oils are the best natural source of vitamins A
and D. Vitamin D is valuable in maintaining a stable nervous system,
normal heart function, normal blood clotting abilities, needed for bone
growth and plays an important role in maintenance of the organ systems.
Vitamins D and A are useful in reducing the incidences of colds. When
these two vitamins are taken in conjunction with Vitamin C it acts as a
preventive measure for colds. Vitamin D deficiency can result in
rickets, osteomalacia, osteoporosis and/or an increased susceptibility
to other chronic diseases such as, multiple sclerosis, chronic pain,
seasonal affective disorder, cognitive impairment, memory loss, and
foggy brain.
400 IU’s per day is the recommended dosage for adults or 20 minutes of beautiful sunshine a day should do the trick!
Food sources are: Fish liver oil, (fatty fish), herring, catfish, salmon, mackerel, sardines, tuna, eel, whole egg, beef liver and mushrooms.
B-Carotene
is found in yellow, orange and green leafy vegetables. Usually the
greater intensity of the orange color of fruits or vegetables, the more
B-carotene it contains. B-carotene assists with photosensitivity and is
an anti-oxidant. B-carotene is broken down in the small intestine and
converted to retinal, a form of vitamin A. Carotenes are fat-soluble,
therefore the absorption rate of these foods are enhanced when eaten
with fats, such as avocado or olive oil.
Food sources of B-Carotene: Carrot,
goji berries, sweet potato, mango, apricot, spinach, kale, chard,
turnip greens, mustard greens, collard greens, watercress, cantaloupe
melon, cilantro, parsley, broccoli, roman lettuce, pumpkin, winter
squash, rose hips.
Vitamin
A is an anti-oxidant and a fat-soluble vitamin. Vitamin A aids in the
growth and repair of (skin) body tissues. Helps protect the mucous
membranes of the mouth, nose, throat and lungs. Protects the soft tissue
and linings of the digestive tract, kidney and bladder. Assist in
building strong bones and teeth. Plays an important role in regulating
immune function, reproduction, gene transcription, blood, and in the
maintenance of good eyesight. Vitamin A helps to fight infection by
giving strength to cell walls. Excessive consumption of iron, cortisone
and alcohol may interfere with absorption of vitamin A. Zinc deficiency
is thought to interfere with vitamin A metabolism.
It
has been said that night blindness is one of the first signs of vitamin
A deficiency. Deficiency of vitamin A leads to the rapid loss of
vitamin C.
I’ve
found taking Vitamin A for the common cold helps shorten the duration
when it has settled in the chest.
Between 3,000 to 5,000 IU seem to be the average recommended daily allowance for adults.
Fish and Seaweed: Fish-liver oil, Halibut, Herring, Mackerel, Nori, Oysters, Salmon, Swordfish, Whitefish, Eel, Crab, Carp.
Vegetables: Carrots,
pumpkin, Rutabaga, summer squash, winter squash, sweet potato, tomato,
turnip greens, watercress, Kale, green onion, Okra, Boston lettuce,
Parsley, green peas, red peppers, pimentos, asparagus, black eye peas,
broccoli, brussel sprouts, Swiss chard, chives, collards, corn, endive,
green beans, Beet greens, black bean, spinach and broccoli.
Meats: Poultry Liver, Veal Liver, Beef Liver, Lamb Liver.
Fruits:
Prunes, Tangerine, watermelon, Papaya, peach, persimmon, plantain,
nectarine, melon, cantaloupe, mango, elderberries, guava, avocado, and
apricot.
Dairy and eggs: Eggnog, human milk, half and half, sour cream, heavy and light whipping cream, ricotta.
Grains: Cornmeal
Coriander, Helichrysum, Mandarin petitgrain, Mandarin, Bergamot, Lime, Lemon, Lemongrass, orange (remember citrus may be skin sensitive and is photo-sensitive, and for this reason I prefer to do the citrus in a room diffuser and internal drops), Geranium, Rose and remember the conifers, the seeds and citrus. "what makes you feel HAPPY?" - not a complete list but a nice start!
