It’s the Bs that help our bodies grow, develop, and stay well. 

If you are anemic or a vegetarian, you may be at risk for low levels of the B vitamins. Deficiencies can cause tiredness, loss of appetite, and poor growth in children. Eating a well-balanced meal that includes meat or seafood, dairy, leafy greens, and whole grains will help you obtain the Bs necessary for growth and development.

Natural Food Sources of B Vitamins

• B1 (Thiamine)

  Key benefits: Helps the body produce energy and supports muscle, nerve, and heart health.

  Great food source: Wheat germ cereal

  The details: One cup contains 4.47 milligrams (mg), or 406% of the recommended daily intake (RDA) for adults (1.1 mg)

• B2 (Riboflavin)

  Key benefits: Helps keep the skin, nervous system, and digestive systems healthy. May reduce incidence of cataracts.

  Great food source: Nonfat milk

  The details: One cup contains 0.34 mg, or 31% of the RDA (1.1 mg)

• B3 (Niacin)

  Key benefits: Assists energy production in cells. Associated with decreased incidence of mouth, throat, and esophageal cancers. Used to lower cholesterol. May help slow progression of HIV.

  Great food source: Skinless chicken

  The details: 3 oz contains 7.3 mg, or 52% of the RDA (14 mg)

• B5 (Pantothenic acid)

  Key benefits: Supports growth and development. Oral and topical use has been shown to heal wounds more quickly. A derivative called pantethine is used in Europe and Japan to lower cholesterol. Deficiency is rare.

  Great food source: Avocado

  The details: One avocado contains 1.99 mg, or 40% of the RDA (5 mg)

• B6

  Key benefits: Involved in over 100 enzyme reactions related to metabolism, including the breakdown of protein. Contributes to brain development in utero and infancy. Helps immune function. May reduce PMS symptoms.

  Great food source: Banana

  The details: One medium banana contains 0.43 mg, or 33% of the RDA (1.3 mg)

• B7 (Biotin)

  Key benefits: Helps break down protein and carbohydrates. Helps the body make hormones. Supports healthy development in utero.

  Great food source: Liver, cooked

  The details: 3 oz contains 27-35 micrograms, or about 100% of the RDA (30 micrograms)

• B9 (Folic acid)

  Key benefits: Helps prevent neural tube defects in utero. Associated with a decrease risk for Alzheimer’s disease and other forms of dementia. Required for synthesis of DNA.

  Great food source: Lentils

  The details: A half cup contains 179 micrograms, or 60% of the RDA 300 micrograms

• B12

  Key benefits: Plays a role in growth and development. Helps regulate homocysteine, which, in elevated levels, increases the risk of cardiovascular diseases. May help ease depression. Helps folate do DNA repair. Lowers cancer risk. Like folic acid, it’s associated with lowering risk of neural tube defects.

  Great food source: Clams, steamed

  The details: 3 oz contains 84 micrograms, or 3,500% of the RDA (2.4 micrograms)

Sometimes a pimple is just a pimple, but many times it’s a sign our bodies need some extra care. Our skin often reflects overall health. As our largest organ, it can signal that something deeper needs looking after.

We often think of acne as being isolated to the skin, but if we look deeper, we can see there are systemic issues going on. Yes, we should be caring for our skin with external measures to keep pores clear, but we need to be caring for our bodies as well. Poor diet, digestive problems, hormone imbalances, and toxins and heavy metals are often the real culprits behind a chronic acne problem.

External skin care

In addition to natural, soap-free acne cleansers, or even the seemingly counterintuitive “oil cleansing” method (many people with acne swear by it), there are other approaches that can reduce bacteria and balance oil production.

A few drops of antiseptic essential oils such as tea tree, lavender, sandalwood, and oregano mixed in pure water and sprayed or blotted onto the skin can be helpful.

Raw manuka honey can be used as a nourishing antibacterial and exfoliating mask or cleanser. Lemon juice and/or baking soda can also help exfoliate skin, and apple cider vinegar has antibacterial properties and the right level of acidity to help protect skin.

Whenever undertaking a new topical regimen, it’s important to start with a small test area to make sure your skin responds well.

From the inside out

Acne is much more prevalent in industrialized societies, which may be a result of the Western diet, environmental toxins, or other modern influences. A few lifestyle changes can make a big difference.

It’s important to avoid inflammatory, processed foods like sugar and sweets, trans-fats, dairy, deep-fried foods, and chemical additives. Also, eliminating gluten helps some people. These ingredients can wreak havoc on our digestive system, which is directly related to skin health. They can also contribute to hormone imbalance, feed bad bacteria, and weaken the skin’s protective and repair mechanisms.

Instead, emphasize green leafy vegetables such as chard, kale, and spinach; brightly colored vegetables like peppers, squash, and sweet potatoes; sulfur-rich foods like broccoli, cabbage, and eggs; healthy fats like omega 3s and olive oil; and lean, organic protein. Probiotic foods such as sauerkraut, low-fat yogurt, kefir, and miso contain beneficial bacteria that can support skin, digestive, and overall health. There are also many herbs that can help by reducing inflammation and free radical damage, including ginger, turmeric, oregano, thyme, and rosemary.

Antioxidant-rich fruits like berries, melons, and mangos are good for the skin, but use fruits in moderation as they can spike glucose levels, resulting in inflammation.

Detox & nourishment

Unprocessed, clean foods like those mentioned above help reduce inflammation, nourish the skin and body, and promote detoxification. In addition, a number of supplements can help further these benefits.

Food-based sources of A, B complex, C and E (mixed tocotrienols) provide antioxidant support and promote detoxification. Zinc helps fight bacteria associated with acne and supports skin repair. Antioxidants such as alpha lipoic acid, CoQ10, and N-Acetyl-Cysteine (NAC) support skin health and fight inflammation. Nutritional enzyme supplements reduce inflammation, and support digestion, circulation, and tissue repair. Be sure to stay hydrated with plenty of filtered water as well.

For more complete detoxification and overall health support, consider supplements that include a combination of alginates from seaweed and modified citrus pectin (MCP). MCP safely removes heavy metals, such as lead, cadmium, and mercury from the body, while actively supporting cellular health, cardiovascular health, immunity, and more. Alginates are also known for their ability to detoxify heavy metals and radioactive isotopes.  

Vitamin Absorption

Just because you're eating vitamin-rich foods (or taking supplements) doesn't mean your body can absorb them and make use of them. Here's what you need to know!

Fat-Soluble and Water-Soluble Vitamins

It is important to understand the difference between fat-soluble and water-soluble vitamins. The first thing to recognize is that while water-soluble vitamins will be excreted if we overconsume them, our fat-soluble vitamins will be stored, which can lead to a toxicity if we aren’t cautious.

• Water-Soluble Vitamins

  Water-soluble vitamins include vitamin C and the vitamin B-complex.

  Absorbing Water-Soluble Vitamins

  There are several ways to get the most out of our vitamins and enhance their absorption. When it comes to water-soluble vitamins, it is important to recognize how easily these nutrients are compromised in storage and cooking. For example, overcooked vegetables will become depleted of vitamin C, leading to only vitamin-rich cooking water. Avoid this by limiting storage and monitoring cooking methods.

• Fat-Soluble Vitamins

  Fat-soluble vitamins such as A, D, E, and K are can be stored in our fatty tissue. With important functions and a variety of health and disease prevention roles, our fat-soluble vitamins are an important part of our diet.

  Absorbing Fat-Soluble Vitamins

  Unlike water-soluble vitamins, fat-soluble vitamins do not breakdown during cooking. It is important to remember that fat-soluble vitamins are not defined by the foods they are found in (i.e. carrots and cantaloupe in the case of vitamin A), but rather for the way they are best absorbed and stored. It is for this reason that our fat-soluble vitamins are absorbed better when consumed with fats or oils such as olive oil, avocado, nuts, and seeds.

  That said, it is not essential to have higher fat milk in order to benefit from the vitamin D contained in it. Rather, why not add some nuts to your bowl of cereal?

  Please note that while a risk of toxicity exists with our fat-soluble vitamins, a well-balanced diet is not going to have this negative effect because it will not likely exceed the upper safe limit for these vitamins.

Vitamin and Mineral Pairs

Some vitamins work better when paired with other nutrients.

• When consumed together, vitamin D and calcium enable calcium to be better absorbed.
• The effectiveness of vitamin E is enhanced when paired with vitamin C.

Liquid Supplements vs. Other Kinds

Generally speaking, if someone chooses a liquid, powder, pill or even gummy supplement depends on their unique needs, and possibly to avoid certain fillers or additional ingredients.

For example, breast-fed babies require a vitamin D supplement so a liquid supplement should be provided.

Nutrients for Your Eyes

A diet loaded with fruits and vegetables provides much of what we need to maintain healthy eyes, but certain nutrients are really helpful.

• Vitamins for Eye Health

  A good multivitamin/mineral supplement includes many of the essentials for eye health, including vitamins C, E, and the Bs, and minerals such as zinc, selenium, and calcium.

  For Macular Degeneration

  For people who already have an intermediate stage of age-related macular degeneration (AMD), the National Eye Institute has shown that combinations of vitamins C and E, beta-carotene, zinc, and copper may reduce the risk of additional vision loss.

  Some supplement formulas are designed to provide this combination, which is based on the Age-Related Eye Disease Study (AREDS).

• Lutein and Zeaxanthin to Filter Light

  The two carotenoids, lutein and zeaxanthin, are often paired in supplements, as they work together to filter harmful blue light and act as antioxidants in the eye. They are found naturally in the retina and have been shown to reduce the risk of AMD and cataracts.

  According to the American Optometric Association, “Daily intake of lutein and zeaxanthin through diet, nutritional supplements, or fortified foods and beverages is important for the maintenance of good eye health.”

  The association cautions that most Western diets are low in these important nutrients, but dark green, leafy vegetables such as spinach and kale are excellent sources.

• Omega-3s for Lower Risk of Vision Loss

  A study from earlier this year found that DHA —an omega-3 fatty acid found in fish—prevented the accumulation of a toxic molecule in the retinas of lab animals that accumulates with age and causes vision loss.

  Omega 3s from fish also reduce the risk of AMD, according to a recent Harvard Medical School study.

Go Easy on The Eyes

Staring at a computer screen all day is tough on the eyes.

Optometrist Nathan Bonilla-Warford, OD, offers these tips for less strain while working:

• Use a large monitor or a screen magnifier.
• Minimize bright overhead light.
• Adjust the screen so you’re looking at it from a slightly downward angle, and make sure you’re about 24 to 28 inches away.
• Use the “20-20-20” rule. Take a 20-second break every 20 minutes and look at something 20 feet away. And remember to blink!