Sunday, 3 February 2013

This thing your body can’t live without.
How many of you have heard your mom say “eat your veggies”?
I never heard it from my mom but I've heard it from my kindergarten teacher. It didn't help me eat my veggies…

When I cook I like to make my food look like a rainbow. Not just because I love to support the LGBT community but because this is an easy way to make sure I have a huge range of vitamins from my food.

In this post we are going to learn how you can get all your vitamins from your diet and why running to buy supplements is not necessarily the best thing for you.
Let’s explain about each vitamin first and then we’ll talk about the supplements and everything else you need to know.
There are two groups of vitamins.
Group #1 is the fat soluble vitamins.
Fat soluble means those vitamins which are stored in the liver and in the fat tissue of the body, so you don’t need to take them daily.
They’re in your body so your body can use them whenever it needs to.
Foods with fat soluble vitamins keep their nutrients when you cook them.
if you absorb too much of those vitamins you might suffer from  toxicity.
And now let’s talk about each vitamin:
Vitamin A:
Vitamin A helps to prevent eye problems, supports the immune system, protects against heart diseases, helps to lower the cholesterol level and helps with the formation of bones.
Sources for vitamin A include: green, yellow, red and orange fruits and veggies (kale and any other leafy greens veggies, sweet potatoes, tomatoes, carrots etc.), alfalfa sprouts, cayenne pepper, parsley, and mint.
Vitamin D:
Vitamin D works not just as a vitamin but as a hormone too. It boosts immunity and helps to absorb calcium.
Sources for vitamin D include: eggs, fish, oats, sweet potatoes, alfalfa sprouts and parsley.
Vitamin E:
Vitamin E helps in tissue repair and in promoting healthy skin, hair and eyes. It’s great for your blood pressure and it boosts circulation.
Sources for vitamin E include: dark leafy greens, legumes, nuts, seeds, eggs, oats, watercress, alfalfa sprouts and flaxseed oil.

Vitamin K:

Vitamin K helps to keep your liver healthy and is great for strengthening your bones.

Sources for vitamin K include: dark leafy greens, asparagus, broccoli, cabbage, cauliflower, eggs, oats and alfalfa sprouts.


Now we move to group #2: water soluble vitamins. Water soluble means that those vitamins are not stored in your body and if you have an excess amount of them you will pee it out, meaning the next day you have to put those vitamin back in your body.

There are too many vitamins B’s to talk about so we are going to talk about vitamin B12 and then we’ll talk about the rest of the B complex.
Vitamin B12:
Vitamin B12 helps with the digestion and with the absorption of proteins, fat and carbs.
It helps to prevent anemia.
Sources for vitamin B12 include: nutritional yeasts, eggs, fish, nori algae, dulse algae, alfalfa sprouts and oats.
B complex:
The B complex (meaning vitamin: B1,B2,B3,B4,B5,B6,B7,B9,B10 etc.) promotes metabolism, helps with brain functions, assists in creating more red blood cell and lowers the cholesterol level.
Sources for vitamins B’s include: meat, whole grains, nuts, legumes, potatoes, nutritional yeasts, alfalfa sprouts, cayenne pepper, parsley, mint, eggs, poultry, spinach, avocado, leafy greens veggies, fish, carrots, broccoli, and tomatoes.
Vitamin C:
Vitamin C has more than 300 functions in the body including: tissue growth and repair, wound healing, removal of toxins from the body, lowering cholesterol level, protection against pollution and many more.
Sources for vitamin C include: berries, kiwi, citrus fruit, green veggies, orange veggies, red veggies, alfalfa sprouts and parsley.

And now after you know about each vitamin let’s talk about  it all.
How many of you take vitamin supplements? Why are you taking it?
There are a few reasons for a vitamins deficiency of:
·         You’re too lazy to eat a salad every day.
·         You took vitamins supplements when you were younger and it messed up your body so now you don’t have a choice but to take supplements.
·         You have a rare genetic disease and you can’t absorb vitamins properly.
·         You think you need supplements, so you take them.
45% of North Americans suffer from vitamin A deficiency! 45% is almost every other person! It’s crazy!
Vitamin A is a fat vitamin, meaning you don’t even need to put it in your body every day and if you eat a carrot or a tomato a day you’re more than OK.
Vitamin D is another fat vitamin, meaning, too, that you don’t need to put it in your body every day. In the summer your body stores it and releases it in your body during the cold winter days.
You can even get it from food!
But most of the people I know take it daily.
The problem with fat soluble vitamins is that your body keeps them and doesn't get rid of them so you basically poison your body.

Vitamins B is a very popular vitamin to take as a supplement when you feel you don’t have enough energy.
Energy = calories.
Vitamins have ZERO calories in them, meaning they also have ZERO energy in them.
Vitamins are helping our body to function. They’re not there  as a substitute for food.
Vitamin B12 is another popular supplement for vegans. You can get more then your daily amount of vitamin b12 from oats, nutritional yeast, nori and dulse algae and alfalfa sprouts.
Vitamin C is crazy.
So many people take it to fight cold. One vitamin can’t fight cold; you have to take ALL vitamins.

Vitamins B’s and vitamin C are water soluble vitamins, meaning if you eat a salad a day the excess amount you have from supplement not going to stay in your body.
Most of us get enough vitamins from food but when we take extra from the water soluble vitamins (B’s and C) for example when we take supplement even when we don’t need to instead of eating healthy you are going to have a very expensive urine.
I’ll make it short for you ( I know it’s kinda late you don’t have to buy supplements; you can get all your vitamins from your diet.
If you don’t have a rare disease you don’t need supplements; you’re just lazy.
And if you want to stay healthy and thin you want to make sure you get all your vitamins because that’s what they do.
Eat a big range of colorful veggies and you’ll be fine.
That’s one of my secrets for how I EAT THE CAKE AND NOT GET FAT.
I eat my vitamins. I don’t drink them and I don’t take it as a supplement. I eat them!

Sorry for the long post but there was so much I wanted to share with you.
Next one is about water so it will be shorter, promise!

Researched and Written by Dana Gat  2013 ©


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