5 Signs of Vitamin D Deficiency and How to Fix Low Vitamin D

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Part hormone and part nutrient, vitamin D is essential for health. Here’s how to tell if you’re deficient, and what to do about it.

Vitamin D is critical for everything from bone health and immunity to hormone balance and mental wellness. Unfortunately, it’s also pretty common to be deficient in this key nutrient.

Most vitamin D comes from sitting out in the sun, without sunscreen. Even if everyone made sure to get outside enough, most of the planet doesn’t get enough year-round direct rays to raise blood levels.

What is Vitamin D?

Vitamin D is technically a prohormone, which means it is a nutrient with hormone-like properties in the body. It can be manufactured by the body in response to direct sun exposure by interacting with cholesterol. It is also known as a fat-soluble vitamin because it is stored in the body’s fat cells and it absorbs best when taken or eaten with fatty foods.

All cells have receptors to bind with vitamin D – it’s that crucial of a nutrient. Yet more than 1 billion people across the world have inadequate levels. In the U.S. alone, more than 40 percent of all adults are deficient.

There are several groups of people that are at higher risk of deficiency. They include:

• The elderly
• Those pregnant or breastfeeding
• Infants
• Overweight or obese people
• People who spend little time outdoors, or wear sunscreen constantly
• Those who don’t eat enough dairy or fish

What Are Normal Levels?

The recommended daily intake of vitamin D is set between 400 to 800 IU, but most experts agree that this amount is too low to prevent true deficiency.

Depending on where you live, you may not be able to get vitamin D from the sun very often, as many locations get strong ultraviolet rays for less than half of the year.

Plus, aging reduces the body’s ability to synthesize vitamin D, so even with adequate sun exposure, your levels could still be suppressed.

How to Understand Your Lab Tests?

In order to assess your vitamin D levels, doctors can run a lab test known as 25-vitamin D hydroxy or 25(OH)D. If you take vitamin D supplements, do not take them on the day of testing until after your blood has been drawn.

There is a very wide range that is considered “optimal” for vitamin D, and much will depend on who you ask and how healthy you are. Overall, research supports levels higher than 30 ng/mL for bone health, longevity, immune health, and more.

According to Mayo Medical Laboratories, vitamin D levels are classed as such:

• <10 – Severe deficiency
• 10-24 – Mild to moderate deficiency
• 25-80 – Optimal
• >80 – Possible toxicity

Signs and Symptoms of Vitamin D Deficiency

You might not know that you’re dealing with a vitamin D deficiency right away. Low levels might persist for months or years before there are signs. Once you reach that point, these are the most common giveaways that your vitamin D level might be too low.

1. Fatigue

There are many causes of fatigue, and vitamin D deficiency is one of them.  One case study identified severe vitamin D deficiency as the cause of “heavy daytime tiredness and pervasive fatigue”, which improved after the patient supplemented with dose-appropriate vitamin D.

Other research confirms that vitamin D deficiency causes fatigue, with one study showing that women with levels lower than 30 ng/mL were more likely to be fatigued than those with levels higher than 30 ng/mL.

2. Low Immunity

The immune system relies heavily on vitamin D to fight off bacterial infections and viral illnesses. When vitamin D levels are low, the immune system is ill-equipped to fully fight off invaders.

Research finds a direct link between low levels of vitamin D and more frequent infections with colds, pneumonia, and bronchitis. Fortunately, vitamin D supplements can help reduce that risk.

3. Bone and Muscle Pain

Pain in your bones or muscles can be indicative of low vitamin D levels. Research found that those deficient in vitamin D were almost twice as likely to experience pain in the legs, ribs, or joints compared to people whose vitamin D levels were considered normal.

While it’s not always easy to pinpoint the cause of muscle pain, research finds that 71 percent of people experiencing chronic pain are low in vitamin D.

4. Depression

Vitamin D is closely associated with mental health, particularly warding off depression, and the risk gets higher as you age. Because vitamin D has hormone-like properties, it can exert a powerful influence over neurotransmitters.

Since depression also has ties to inflammation, it’s thought that vitamin D can cool the internal flame of an overactive immune system.

Research shows that supplementing with vitamin D during cold months and even in cases of seasonal affective disorder can improve symptoms of depression.

5. Bone Loss and Osteoporosis

Aging impacts vitamin D stores and the body’s ability to synthesize vitamin D from sun exposure, but it also wreaks havoc on bone density and mineral stores.

Still, excess calcium supplementation won’t fix all bone deficits. Vitamin D helps the body use calcium and when levels are low, it can demonstrate signs of deficiency.

Research shows a direct link between low bone density and low vitamin D levels. It’s not just calcium that your bones need, but adequate levels of vitamin D, too.

How to Correct Vitamin D Deficiency?

Very few foods have enough vitamin D in them to efficiently raise blood levels. Sun exposure is the best natural way to get vitamin D, but mushrooms, egg yolks, and fatty fish like salmon and mackerel are all good sources.

If you’re very low in vitamin D, many doctors will recommend taking 50,000 IU of vitamin D once per week for a few weeks or a few months, depending on the severity of deficiency.

For those without severely low levels, improvements can be made by supplementing with far lower doses, usually in the 2,000 to 4,000 range.

Experts also recommend 10 to 20 minutes of sun exposure daily, without sunscreen, and with most of the trunk, arms, and legs bare.

The more skin directly exposed to direct sunlight, the more likely your body will trigger the proper rise in blood levels. Individuals with darker skin tones may require more time in the sun for this synthesis to take place.

It’s important to talk to your doctor about your individual needs. If you’ve been cautioned against sun exposure for skin cancer or other reasons, ask about other ways you can maintain healthy vitamin D levels.

Want to fix low Vitamin D? Watch these 2 videos below –

VITAMIN D | Why Vitamin D is essentially useless unless you fix Insulin resistance – by Robert Cywes

THE WORST TIMES TO TAKE YOUR VITAMIN D – Dr Alan Mandell, DC

Bottom Line

Vitamin D is a multifaceted nutrient that also acts as a hormone. Many adults are low in this critical nutrient, so it’s important to speak with your doctor if you’re experiencing any of the above symptoms.

Direct sun exposure is the best way to get vitamin D but you can also supplement, as well as eat plenty of fatty fish, mushrooms, and egg yolks.

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.To find out more, click on – Keto Slow Cooker Cookbook

Vitamin C Facts and Myths You Need to Know

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Vitamin C – Facts and Myths

When you are compiling a list of beneficial foods and vitamins, I’m going to guess that fruits will make your list. And when it comes to health, no vitamin is likely thought of more than vitamin C.

After all, isn’t this why we are all told, ad nauseam, to consume so much orange juice? And when we have a cold what are we told to load up on? That’s right – vitamin C.

Since this vitamin is water-soluble, you need a constant supply in your diet in order to stay healthy. But what exactly does your body and mind use vitamin C for? And what foods have large amounts of vitamin C?

Physiologic Uses

Firstly, the name vitamin C itself is interesting. The L-enantiomer form of vitamin C is what is always referred to. This is despite the fact that there is another version, the D-enantiomer form. However, this form does not appear in nature.

One of the most important functions of vitamin C is for the growth and repair of tissues in your body. This means that it is a very good vitamin to have, both when recovering from exercise, or for general, everyday health.

Vitamin C also aids in the absorption of iron, helps to lower LDL cholesterol, and helps to combat free radicals. Vitamin C has also been studied to help with endothelial dysfunction, high blood pressure, and the blood vessel changes that can sometimes occur before heart disease.

Interestingly, vitamin C has also been studied to possibly help with muscle soreness. Vitamin C has also been studied to potentially help with blood pressure, helping subjects to drop 2 mm HG in one study. Another study showed a drop of 4.5 mm Hg.

Lower vitamin C levels have also been correlated with higher waist circumference, higher BMI, and a higher percentage of body fat. Linus Pauling, Ph.D. was a big proponent of vitamin C, recommending mega doses of the vitamin for nearly every symptom and condition.

However, time has not proven him correct. Though many of us associate vitamin C with colds and illness, many studies have shown that vitamin C does not prevent colds, and may only slightly reduce the duration of colds. In fact, zinc has been shown to work much better in the latter category.

Pauling went even further to postulate that vitamin C could, in his words, cure cancer, or at least prolong survival. This claim was obviously very bold, and was tested vigorously as a result. 

In one study, Pauling showed that 100 patients who were given 10,000 mg survived 3-4x longer than patients who were not given the supplement. However, there were some study design issues, and this data cannot be trusted.

Later studies unfortunately proved that Pauling wasn’t really onto anything with his vitamin C and cancer hypothesis. This is just one of many examples showing that it is often best to not trust a super food, super nutrient, or trust claims that one specific thing can cure a disease or fix problems. A well rounded diet, plenty of sleep, exercise and trying to limit stress – these are the things you can always count on.

Neurologic Uses

Since we’ve covered the physiologic uses of vitamin C, lets now take a look at the interesting ways in which vitamin C can help with brain functioning.

To start with, vitamin C is a vital antioxidant molecule in the brain. Besides this, it also serves a variety of other important functions. It is involved in several enzyme reactions such as collagen production and catecholamine synthesis.

The highest concentrations of vitamin C are actually found in the brain. There, it has been suggested that it is involved in a variety of neurotransmitter processes.

A deficiency of vitamin C is not something you want to encounter, as can be seen in the following graphic. Inferior brain development, acceleration in the aging process, and an increased risk of stroke can all result from levels of vitamin C which are too low.

Since vitamin C has an antioxidant effect, it is easy to see why a lack of the vitamin may cause an uptick in the aging process. But how does a lack of vitamin C impede brain development and increase your risk for stroke?

There is no doubt that a lack of vitamin C impairs brain development. In one study, 30% less hippocampal neurons were found in subjects who lacked adequate amounts of vitamin C. On top of that, they also had poor memories.

Developing brains are very sensitive to even small changes in vitamin C levels, and will retain the vitamin if dietary intakes drop. Besides brain development, a study came out just one year ago which showed that a lack of vitamin C actually raises risk of stroke.

In this study, those with the highest levels of vitamin C had the best protection from having a stroke. Now, before you get too excited, it must be pointed out that there were likely other factors in play, such as alcohol consumption, exercise, dietary habits et al.

Remember, there is no one super food or vitamin that can help stop disease. It also must be pointed out that these subjects were not taking mega doses of vitamin C, like Pauling may have wanted.

Food Sources

There are many foods which contain vitamin C. Besides oranges – which hopefully you’re already aware of – papayas, bell peppers, broccoli, brussels sprouts, strawberries, pineapples, kiwifruits, cantaloupes and cauliflower are all very high in vitamin C. In fact, for a mere 30 calories, you can get ¾ of your daily vitamin C requirements from only 1 cup of cauliflower. Pretty amazing!

Besides these foods, you can also get a large amount of vitamin C from: kale, cabbage, bok choy, grapefruit, parsley, turnip greens, beet greens, collard greens, raspberries, Swiss chard, tomatoes, lemons, limes, spinach, asparagus, sweet potatoes, winter squash, blueberries, cranberries, carrots, and avocados.

I stopped there, but believe it or not, there are quite a few more foods which contain copious amounts of vitamin C. With this knowledge in hand, it does strike me as fairly odd that vitamin C is so frequently consumed in supplemental form. But from that standpoint, we must realize that many take large amounts of vitamin C, mostly due to the hypothesis put forth by Pauling.

Supplement

With all the great food sources which contain vitamin C, one must wonder why you would want to supplement. There doesn’t seem to be any need to, especially if consuming adequate amounts in the diet.

Nonetheless, the vitamin C supplement market is booming, either with standalone products, or combination products with contain B vitamins and zinc, et al.

There are many, many different forms of vitamin C available. Whether it is natural, synthetic, powder, tablet, with bioflavonoids, etc. The end result from all of these products? They all are just as effective. Any difference is marginal, and this intake should be secondary from food, regardless.

For men, 90 milligrams per day of vitamin C is all that is required. No more than that has been shown to be effective. For women, this dosage actually drops to 75 milligrams per day.

This amount for either gender should easily be obtainable from food. Acquiring more than this is both unneeded and costly. If you’re looking to help with a cold, zinc would be your best bet.

Conclusion

Were you surprised at some of the misinformation that surrounds vitamin C? We largely have Linus Pauling to thank for that, since vitamin C was his big focus.

Many are surprised to learn that vitamin C isn’t a wonderful cure-all that they can take endlessly and expect to avoid all ills. Its ability to help slow aging is highly over-regarded, and instead it is simply an important antioxidant. It cannot help slow cancer, though it is found in the brain in large amounts.

If you have a cold, I wouldn’t run for the vitamin C. I would find a large supply of zinc instead. Vitamin C is however involved in several enzyme reactions such as collagen production and catecholamine synthesis. No doubt it is important. But its importance in terms of overall health have been vastly overstated by the world at large.

Remember, there is no one super food, or vitamin, which can cure all ills, and help stop disease. A well rounded diet, plenty of sleep, exercise, and trying to limit stress are the things you can always count on.

Watch this video –  Vitamin C Facts and Myths

Written by Casey Thaler

Author Bio:

Casey Thaler, B.A., NASM-CPT, FNS is an NASM® certified personal trainer and NASM® certified fitness nutrition specialist. He writes for Paleo Magazine®, The Paleo Diet® and Greatist®. He is also an advisor for Kettle and Fire and runs his own nutrition and fitness consulting company, Eat Clean, Train Clean®.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Raw or Cooked Vegetables – Which is the Healthiest Way to Eat?

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Incorporating an array of vegetables into your daily meals is a key part of going Paleo.

Since you’ve unearthed (yes, pun intended!) their benefits, you may have come across this debate: Whether veggies should be eaten raw (to retain their enzymes and nutrients) or cooked (to improve digestibility). The short answer? It depends on the vegetable.

While many vegetables are easier on digestion and offer a host of benefits in their cooked state, consuming some veggies raw is also a must – to make sure you’re getting specific nutrients that are sensitive to heat.

For instance, water-soluble nutrients (e.g., vitamin C, B, and a group of nutrients called polyphenolics) appear to be specifically vulnerable to degradation during the cooking process. Therefore, many veggies that contain them should be consumed raw 

Below, you’ll find a list of veggies – clarifying which should be eaten raw or cooked, and why. Note that this list isn’t meant to prevent you from alternating between raw and cooked veggies.

Some have compounds that are destroyed by cooking, but they also have beneficial compounds that are made available by cooking.

In the end, it’s best to have a balance of raw and cooked vegetables. Use this guide to determine how to prepare veggies for your nutrient needs.

Veggies to Cook

1. Kale

In the past few years, kale has become the king of greens. This title has led many to infuse it into endless amounts of smoothies, salads, and green juices.

While moderate raw-kale consumption is perfectly fine, there are some drawbacks in consuming too much. Specifically, raw kale contains a high concentration of goitrogens (i.e., compounds that decrease the uptake of iodine by the thyroid).

For this reason, it would be best to limit raw-kale consumption if you have a thyroid issue (such as hypothyroidism) to avoid creating an iodine imbalance. Instead, alternate raw kale with a sautéed kale salad, or add kale to soups or broths.

2. Broccoli

Broccoli is a member of the Brassica family, which also includes the aforementioned kale. Like kale, broccoli contains goitrogens, which can interfere with thyroid functions. Lightly cooking broccoli (e.g., steaming it) can help lower these compounds. Broccoli contains goitrogens, and should be steamed to help lower those compounds.

However, you shouldn’t avoid raw broccoli altogether. In fact, alternating cooked and raw broccoli may lead you to absorb more sulforaphane, a cancer-fighting compound; a study showed it was absorbed better in raw broccoli.

3. Cassava (i.e., yuca)

Even though it’s not a cruciferous veggie, cassava root contains one of the highest amounts of goitrogen. As with kale and broccoli, goitrogens can interfere with normal thyroid function – if eaten in excess. Before using it in recipes, prepare it properly by thoroughly boiling it for 25 minutes.

4. Carrots

There is a split between beneficial nutrients lost in cooking carrots, and those gained by cooking them. Recent studies have shown that cooking carrots actually aids in carotenoid absorption (think betacarotene). But it also leads to a loss of polyphenols.

Your best bet is to cook carrots, so you’ll unlock their carotenoids. Meanwhile, eat other raw foods rich in polyphenols (e.g., colorful fruits like cherries, blueberries, currants, and strawberries).

5. Tomatoes

Most people consume tomatoes because of their high levels of lycopene (i.e., the antioxidant compound that gives red fruits and veggies their vibrant color).

However, it’s difficult for the body to absorb lycopene from raw tomatoes. But on the other hand, cooking tomatoes greatly enhances their absorption.

6. Spinach

Spinach contains oxalates (i.e., chemicals that naturally occur in plant foods, which serve to “protect” plants from being eaten by predators).

While all plants have varying levels of oxalates, spinach is particularly high. So how could eating it raw too often pose a problem?

When over-consumed, oxalates bind minerals in your body; this prevents their absorption. Luckily, oxalates are reduced by cooking, and can be mitigated even further by taking magnesium and calcium supplements at mealtime.

The Best Way to Cook Vegetables

Different methods of cooking have been proven to have a significant impact on nutrient preservation – mainly when steam comes out on top.

One study found that steaming broccoli was better than boiling – to preserve flavonols, phenolics, and especially glucosinolates. Steaming is the best way to cook veggies. Boiling comes in a close second.

However, boiling is a close second to steaming. But be sure to use as little water and as short a cooking time as possible. Up to 80% of the lost nutrients end up in the cooking water.

According to studies, fried veggies retain the least amount of antioxidants.

Meanwhile, baking has mixed reviews.

Overall, it seems that water-based cooking has the least destructive effect on these beneficial compounds. Use this guide to determine how to prepare veggies for your nutrient needs.

Veggies to Eat Raw

1. Garlic

While fragrant garlic is a favorite addition to stews and stir-fry’s, it turns out that heating it destroys the beneficial, cancer-fighting compounds we praise it for. Specifically, cooking garlic deactivates alliinase (i.e, the enzyme in garlic that helps form allicin).

Allicin is the active compound in garlic, which makes it such a potent health tonic. A study shows that consuming raw garlic two or three times a week reduces the risk of developing lung cancer.

Raw garlic can be finely chopped and added to homemade salad dressings, salsa, guacamole, and hot sauce. If you’re feeling bold, you can also take it “straight” with a gulp of water. Just be careful to start with a small amount of raw garlic, as too much can irritate the digestive tract.

2. Onions

Like garlic, onions also contain the anticancer compound allicin. They also contain bioflavonoids (such as quercetin) and sulphur compounds, which provide a range of health benefits. They’ve also shown to be protective against cancer.

The bioflavonoids in onions begin to degrade under high heat (i.e., temperatures exceeding 120 degrees fahrenheit). So if you cook them, do so at a lower heat.

3. Red Peppers

Red peppers are rich in vitamin C – the vitamin most susceptible to degradation from high temperatures. If you have to cook red peppers, it’s best to keep the cooking time short by lightly grilling (or briefly sautéing) over low heat.

4. Bok Choy

Bok choy is also rich in vitamin C and phytonutrients, which can be sensitive to high temperatures. If you have to cook bok choy, try working it into a stew. Then you’ll also consume the water.

5. Watercress

Aside from being rich in lutein and zeaxanthin (i.e., potent carotenoids that support vision health), watercresses are rich in cancer-fighting compounds called glucosinolates. These phytochemicals are hydrolyzed by an enzyme called myrosinase to produce isothiocyanates (i.e., the compounds in glucosinolates that produce their anticancer effect).

Cooking deactivates the myrosinase enzyme that’s responsible for making isothiocyanates accessible – possibly interfering with their anticancer effects.

Bottom Line

Here’s the main point to remember: Just as it’s important to consume a variety of vegetables every day, it’s also important to vary the way you prepare them.

This variety will ensure that you’re not missing out on important nutrients and enzymes, and it might also encourage you to try new types of vegetables.

Watch these 2 videos below –

6 Vegetables That Are Healthier Cooked Than Raw

How to cook vegetables without losing nutrients (3 best and worst ways)

Written by Megan Patiry

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook