*They cannot be made by the body therefore we must attain them from a viable source.
*They are either fat soluble, stored in the body and useful for cell membranes and nerve function or water soluble, not stored in the body therefore can run low and need to be replenished.
*required in small quantities
*vary in need by age and gender
*Can be harmful if taken in megadoses
*Need to be used as compliment to a healthy diet
Vitamin C (water soluble)
If there is a physical or emotional stress in your life (who doesn’t have that?!) then vitamin C should be on the top of your list. It is the building block of any supplement program due to it’s role in recycling anti-oxidants including Vitamin E and lipoic acid. Chemically it is called ascorbic acid. It is easily ingestible as a drink. It is critical in immune function and plays a role in wound healing.
Food sources: Bell peppers (best choice – surprise!), broccoli, Brussels sprouts, kiwi, strawberries, citrus fruits
Vitamin E (fat soluble)
Considered a free radical eliminator extraordinaire! It has been shown to be extremely helpful in chronic inflammatory conditions such as Crohn’s disease and inflammatory bowel disorders. The most effective supplement form is alpha-tocopherol. Be sure to look for the natural bio identical version, c-alph-tocopherol not the synthetic version utilizing the preface “dL”.
Food sources: Spinach (best choice), almonds, sunflower seeds, Avacados, shellfish, fish, plant oils, broccoli, squash, kiwi
Vitamin A (fat soluble)
Found to be very beneficial for skin and eye irritations like acne, psoriasis and night blindness. Vitamin A needs to be consumed with fat in order to have optimal absorption.
Food sources: Sweet potatoes (best choice), carrots, Dark leafy greens, squash, lettuce, dried apricot, cantaloupe, sweet red peppers, tuna fish(cooked), tropical fruit
Vitamin B (water soluble)
This group of vitamin more notably vitamin B1, B6, and B12 are known to have anti inflammatory properties. A balanced consumption of B complex will boost immune system and antibody production that fights infections like candida.
B1: heart function, nervous system, kidney protection, retinas,
B3: lipid levels, cancer prevention, brain function
B5: normal growth, lipid balance, antibody producer
B6: anti inflammatory: helpful in gout and rheumatoid arthritis
B12: soothes nerves
Food sources: animal sources, leafy greens, oranges, papaya, whole grains, beans, eggs
Vitamin D (Fat soluble)
Helps to modulate the immune system. It has beneficial effects against inflammatory disease and disorders and plays a role in organ maintenance. The chemical form, calcitrol helps with the absorption of calcium and phosphorus from food.
Food sources: SUNSHINE! 20 minutes/day without sunscreen (best source)
Fatty fish, cheese, egg yolks, fortified milk
Vitamin K (fat soluble)
Helps in clotting as well as anti inflammatory and anti aging properties
Food sources: Green leafy vegetables (best source), brussels sprouts, broccoli, cauliflower, cabbage, meat eggs