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How To Use Vitamin Rich Foods As Your Medicine

How To Use Vitamin Rich Foods As Your Medicine

Using foods as medicine is always my first priority when preventing imbalances, treating health challenges and promoting optimal health & vitality. Nature has provided us with a way of delivering our body’s nutritional requirements through the blessing of whole foods.

Optimal nutrition is crucial for growth, development, detoxing and maintaining the multiple functions your body performs day in, day out.  Whether you’re nurturing yourself through a pregnancy, providing growth support for your children, aiming to increase physical performance, striving for bounding energy, working towards improved mental health and concentration or supporting your hormone health, setting yourself nutritional goals can play an important role.

To help you to use food as your medicine and incorporate a varied array of nutrients into your daily diet, refer to my list of vitamins found in health giving (grain free) foods, below.

VITAMIN FOOD SOURCES

VITAMIN A

Retinol sources

Fish liver oils (cod, salmon and halibut), liver (veal, lamb, beef and chicken), egg yolk, butter, hard and cream cheese (retinol)

Carotenoid sources, such as beta-carotene

Apricots, barley grass, broccoli, capsicums, carrots, green leafy vegetables, kohlrabi, mangoes, mint, rockmelon, papaya, peaches, pumpkin, spinach, sweet potato, tomatoes

VITAMIN B1 (THIAMINE)

Asparagus, beef, brewers yeast, lamb, legumes, liver, nuts, pork, spirulina

VITAMIN B2 (RIBOFLAVIN)

Almonds, asparagus, avocados, barley grass, beans, brewers yeast, broccoli, currants, eggs, offal, raw milk and dairy products, sprouts

VITAMIN B3 (NIACIN)

Almonds, beef, brewers yeast, chicken, eggs, fish, halibut, legumes, mackerel, meat, peanuts, salmon (wild caught), sardines, sunflower seeds

VITAMIN B5 (PANTOTHENIC ACID)

Avocado, brewers yeast, beans, brains, blue vein cheese, crayfish, egg yolk, green vegetables, heart, kidney, lentils, liver, mushrooms, oranges, peas, raw milk, royal jelly, sweet potatoes

VITAMIN B6 (PYRIDOXINE)

Avocado, bananas, brewers yeast, carrot, chicken, egg yolk, ham, legumes, lentils, mackerel, offal, peanuts, salmon (wild caught), tuna, sunflower seeds, walnuts

VITAMIN B12 (CYANOCOBALAMIN)

Brain, clams, egg yolks, herring, kidney, liver, meat, raw milk, oysters, salmon (wild caught), sardines, swiss cheese

BIOTIN

Bean sprouts, brewers yeast, butter, cashews, egg yolk, kidney, liver, raw milk, peanuts,

Note: B12 and Biotin are produced from your beneficial bacteria in your gut. Fermented foods such as sauerkraut will support this production. 

CHOLINE

Beans, egg yolk, lecithin, lentils, liver (beef, chicken), raw milk, peanuts, split peas, spinach

FOLATE

Beans, eggs, endive, green leafy vegetables, lentils, liver, offal, sprouts, brewers yeast

VITAMIN C

Aloe vera juice, blackcurrants, broccoli, brussels sprouts, capsicums, citrus fruits, guava, parsley, paw paw, pineapple, potatoes, sauerkraut, rosehips, strawberries, sweet potatoes, tomatoes

VITAMIN D

Pickled herring, sardines, calamari, cheese, raw milk, egg yolks, butter

Note: Sunshine is is by far the best source of vitamin D for you, as it is produced by the action of direct sun to skin contact.  You would need to eat a whopping 1 kg of butter per day, to get the equivalent of around 1 hour of daily midday sunshine!

VITAMIN E

Almonds, apricot oil, beef, egg yolk, hazelnuts, sesame seeds & tahini

VITAMIN K

Asparagus, broccoli, cabbage, camembert cheese eggs, kale, kelp seaweed, lettuce, liver, pork, fermented soy (natto), liver (beef), spinach

Note: Just as B12 and Biotin, vitamin K is produced by your very own good gut bacteria. Enjoy your fermented foods to help support your vitamin K levels. 

VITAMINS FOR HEALTH

It’s not just your greens you need to concentrate on including for a nutritious diet. Eat yourself a rainbow and gain the multitude of health benefits by supplying nourishing vitamins into your daily diet.

Minerals are just as important for your health. Read about mineral rich foods here.

 

 

 

References

For this post, I referred to Henry Osiecki’s The Nutrient Bible, 8th edition & Phyllis A. Balch’s Prescription For Nutritional Healing, 4th edition.

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