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Educate. Thrive.

Your resource for health and wellness information

Fat Soluble Vitamins and Reducing Inflammation

5/27/2016

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I have talked about fat soluble vitamins many times in previous posts. Please take a look at these, as there is information in them that I will not repeat here.
Kids Lunchbox - Importance of Fat Soluble Vitamins
Fat Soluble Vitamins and the Epidemic of Polycystic Ovarian Syndrome (PCOS)

Today we will take this and build, looking deeper into their specific role in pain and inflammatory conditions.

What are Fat Soluble Vitamins

Vitamins are divided into two categories; water-soluble and fat-soluble. 

Water soluble vitamins are those that only need water to be absorbed into the body. Fat soluble vitamins need to be bound with a fat to be absorbed. These vitamins need to be consumed daily.

Water soluble vitamins are not stored in the body and excess is secreted through the urine. Fat soluble vitamins are stored in the fats and tissues of the body. These vitamins do not need to be consumed daily, if there is adequate amounts consumed at other times. The body will store excess for times of deficiency.

The fat soluble vitamins are A, D, E, and K.

These vitamins are important for many of our organ and endocrine functions

Vitamin A, a Powerful Antioxidant and Anti-inflammatory

There are really two dietary forms of Vitamin A. Carotenoids found in plants and Retinol found in animal products. 

The Vitamin A found in animal products is already connected to a fat source. The quality of the fat source depends on the quality of the meat consumed (remember the differences we've talked about between conventional and grass-fed/pasture raised). 

Carotenoids include Beta-Carotene. To be used in the body, it must be converted to Retinol Vitamin A. To be used in the body, beta-carotene must be converted into Retinol. Vitamin A is a strong antioxidant.
  • It has been shown to reduce inflammatory markers associated with inflammation of the skin, lungs, intestines and eyes. 
  • It inhibits redox-based NF-kappaB activation, reducing inflammatory gene expression

Retinol has many more functions in the body than Beta-carotene alone. 
  • Because Vitamin A unlocks the Vitamin D receptors on the Thyroid, it is necessary for proper thyroid function
  • Vitamin A regulates the production of Adrenal Hormones, specifically decreasing excessive Cortisol production
  • Vitamin A plays a role in neurogenesis (growth of new nerve cells)
  • Retinol is necessary for eye health, reducing inflammation of the retina
​
Vitamin A deficiency is again becoming a common diagnosis. This can only be due to poor dietary choices, especially in children. There is a genetic mutation that can limit the body's ability to convert beta-carotene into retinol vitamin A. If a fat soluble vitamin deficiency is suspected, get a genetic test done (like 23&me). 

Vitamin D, a Hormone that Plays Many Role in the Body

Did you know that Vitamin D is technically not a vitamins, it's a hormone. In our body. Just like our reproductive hormones, Vitamin D is made from Cholesterol. Without enough good cholesterol in our diet, our reproductive hormones do not work right.

Vitamin D is converted in our body, as well as consumed in the diet. To make Vitamin D, we need to have Cholesterol in our skin. When the body comes into contact with UVB rays, the cholesterol is converted into Vitamin D. Without sunlight UVB rays, or Cholesterol (good cholesterol) we cannot make Vitamin D. This is controversial. Not that this is how Vitamin D is made, but that this process (when disturbed) is what causes Vitamin D deficiency and skin cancers. 

There is a correlation between Vitamin D deficiency and skin cancer. One theory is that it is not, necessarily, the UVB rays (why we wear sunscreen) that is causing cancer, but the last of dietary cholesterol to convert the UVB rays, or the wrong forms of cholesterol that do not convert UVB rays. These rays are not used and become damaging in the body. Or the wrong form of cholesterol is converted into a non natural compound. I find this to be an interesting theory.

Although the influences of Vitamin D on inflammation are being studies, we do know that Vitamin D plays a significant role in the regulation of the hormones of our body. 
  • The RDA of Vitamin D needs to be raised. Many studies looking at the RDA levels of Vitamin D for reducing inflammation did not show a correlation. But High doses of Vitamin D did. Our body can make up to 25,000iu of Vitamin D with as little as 15minutes of sun exposure in the right circumstances
  • Vitamin D signals the production of anti-inflammatory hormones in high doses
  • Vitamin D plays a role in the genetic expression of Crohn's disease
  • Some studies show reduction in neuropathic pain with HIGH dose supplementation of Vitamin D
  • Vitamin D plays a role in regulating the immune system responses, and in the activation and deactivation of B and T  Lymphocytes (Killer cells)
  • Vitamin D regulates Insulin production
  • Early onset Vitamin D deficiency, as early as birth, is associated with an increased risk of Type 1 diabetes in non obese children
  • There is a link with prenatal Vitamin D deficiency and neuropsychiatric in children
  • Regulates Thyroid hormone release
  • Regulates the production of reproductive and adrenal hormones. 

Vitamin D3 is the form that is made through natural sun exposure. Diary has been known for its "vitamin D Content." But here is another dirty little nutritional secret.

Most conventional dairy is low in Vitamin D, because many cow are not allowed exposure to sunlight. Much milk is "fortified" with Vitamin D because it is lacking due to how the cows are raised and treated. Also, if you are drinking skim milk, you will absorb non of this synthetically added Vitamin D, or even naturally occurring Vitamin D because you have not fat in the milk to absorb it. Another thing, is the that naturally occurring Vitamin D is a form called D3. Most synthetic D fortifications are done with D2 (made from mushrooms). Our body cannot use D2, and it can buildup in our cells (because it is a fat-soluble vitamin) can has been linked to increases in cancer. We need naturally occurring D3. If you are not getting enough GOOD cholesterol in your diet, and are wearing too much sunscreen (as recommend), you are going to be deficiency in Vitamin D3. You can get it in your diet, via quality pasture raise dairy products like Butter. 

Vitamin E, a Powerful Antioxidant with Anti Inflammatory Properties

Vitamin E is a powerful antioxidant. It is found in many foods with oils that go rancid quickly, like Almonds. Vitamin E has a job, in these nuts, to stabilize the polyunsaturated oils in them. Polyunsaturated oils are very unstable and are quickly destroyed in cooking, or exposure to UV rays. (NOTE: Keep your oils in dark colored bottles, and in the fridge to keep them from going raced faster. Same goes for your raw nuts and seeds. If they smell funny, throw them out, they are rancid.)

Vitamin E's antioxidant properties have been well known in treating skin conditions. Newer research points to a deeper role for Vitamin E, in the regulating immune functions and hormones production, as well as in the inflammation pathways.
  • Vitamin E inhibits inflammatory cytokine production
  • Vitamin E decreases interleukin-6 production
  • Vitamin E prevents UV skin damage
  • Vitamin E inhibits UV induced COX 2 produciton
  • Vitamin E signals the production of Progesterone, and reduces Estrogen production…it regulates the balance and function of these hormones
  • Vitamin E regulates the production of Cortisol
  • Vitamin E is necessary for proper GABA production
  • Vitamin E is necessary for the regrowth of damaged nerves
  • Vitamin E deficiency is associated with Neuropathy 
  • Vitamin E deficiency is associated with a hyper sensitive pain response. 

Vitamin E deficiency is becoming an all too common condition. There are many things in our environment that attribute to the loss of Vitamin E.  here are certain common environmental toxins and lifestyle choices that deplete the body of Vitamin E, and as you'll see, it's not all that common in the diet. Consumption of excess unsaturated oils. Unsaturated fats have to use Vitamin E to prevent oxidation, therefore it pulls it from our tissues. Excessive Estrogen is also a factor in Vitamin E depletion….this would apply to those who are being exposed to high levels of environmental and dietary estrogens, as well as those who have an abnormal production of estrogen causes by hormonal disorders and obesity (our fat cells produce estrogen). Chlorine and Fluoride (found in our tap water) can deplete Vitamin E in our bodies as well. Those who fit into those categories need to consume more.

Vitamin K, the Allusive Vitamin X

Dr. Weston A. Price, a dentist in the early 1900's, was an expert in comparative nutrition. He spent much of his life traveling in a time where ancient and primitive civilizations still existed in their natural state. His lives work, was to understand how nutrition affected dental health. What he found was so much bigger. He hypothesized that there was a vitamin, which he called vitamin x, that was missing from the "civilized" and industrialized diet, that was rich in carbohydrates, but was prevalent in the primitive diets. We know now that this Vitamin X is in fact Vitamin K2. 

Vitamin K2 is a fat soluble vitamin that is produce through bacterial fermentation (either in the form of cultured food products, or by our digestive bacteria in our guts), or in cultured dairy products and bone marrow. 

It's role in the body is only just starting to be understood, but it's main known function is that of blood clotting (actually done by K1, not K2). K2 on the other hand works throughout the body.
  • K2 and D3 work together to regulate Calcium deposits and transportation…some studies suggest that taking a Calcium and D supplement without a Vitamin K and Magnesium is actually a CAUSE of calcification in arteries.
  • MK-7 form of K2 (found in abundance in fermented soy, natto), reduces inflammatory markers produced by white blood cells
  • MK-7 has been shown to slow the progression of Osteoarthritis
  • MK-7 reduces Rheumatic activity in joints
  • MK-7 reduces inflammatory markers in the spinal cord
  • Deficiency of K2 has been correlated with nerve disorders such as Multiple Sclerosis (MS)
  • K2 plays a role in regulating the CRPS, Complex Regional Pain Syndrome, although the exact pathways is unclear, there is a correlation with Vitamin K2 deficiency and hyper pain response.
​
It used to be thought that your body was capable of making all the K2 you needed by converting K1, but this doesn't seem to be the case. K2 needs to be consumed in the diet as well. Just like some other vitamin absorption issues, the convert ion of K1 to K2 is dependent on enzymes and bacteria in the digestive system. (only about 10% of dietary Vitamin K1 will be absorbed into the bloodstream on a good day.) Many of us do not have healthy gut bacteria, and do not convert nutrients well. Others may have genetic mutations that limit their capacity to break down certain vitamins into their useable forms. It is best to consume K2 in the diet via fermented and cultured foods, as well as quality animal products. 

Breakfast #8: Plain Grass-Fed Full Fat Yogurt with/CocoNutty Granola and Blueberries; Bulletproof Coffee

What is bulletproof coffee? Only the best coffee creamer you will ever have! Bulletproof coffee is black coffee (any type) and you add Grass-Fed Butter and Coconut Oil to it. I add mine into a tumbler and shake, then pour into my mug to make it creamier. It is a nice way to get some good and healthy fats into your body first thing in the morning. The saturated fat found  in Coconut Oil converts to monounsaturated Oleic Acid in the body (same form found in Olive and Avocado). Grass Fed butter is rich in multiple fat soluble vitamins. The two work together to hydrate and nourish your body. Start slow with 1/4 tsp of each. 
Picture

Lunch #8: Barley Broth Bowl

Two of my favorite kitchen appliances are my crockpot, and my rice cooker. My rice cooker has multiple settings for white rice, brown rice, multiple grains, porridge, etc...) I use it a lot. Last night I added the barley and water and let them soak overnight. Then drained and added the correct amount of water...pressed cook and that was it. When I came home for lunch, I had cooked barley, cooked broth, and a bunch of leftovers I could easy put together to make a broth bowl. 
​Leftover grilled chicken, leftover beets, leftover sauteed greens, diced avocado, and some parsley. 
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Apple Cinnamon Vitamin Water

I think this may be my new favorite flavored water. I took one apple and diced it, with 1 cinnamon stick. Let it sit for a couple of hours to really get the flavors to develop (overnight). It tastes like apple pie!
Picture
Picture

Nutrient Rich Chicken Broth

I had the bones of the chicken I grilled last night, so made an overnight broth. I took the bones, wings and giblets (I almost always buy whole chickens) and put them in the crockpot with 1 TBSP salt and 3 TBSP Apple Cider Vinegar. I cooked on high for 20 hours. This is the broth I used in my broth bowl. I jarred the rest for later.

Dinner #8: Dinner Out - Nepalese; Eggplant Curry, Saag, Tandoori Chicken and Steamed Broccoli

Eating out on any diet can be difficult, especially when you are working towards a health goal. For reducing inflammation and sticking to the plan, remember the basic principles. We went to the Nepalese buffet, which has it's hurdles. 
  • It is a buffet, so the temptation to overeat is staring you in the face. 
  • It is hard to know what the ingredients are
  • It is tempting to fill your plate with starches and fried offerings: Naan, Rice, Samosa's, etc..
How do we navigate these hurdles
  • Remember to with consciousness. Eat slowly, enjoying this meal and each bite. Taste each bite...listen to how your body feels about this meal.
  • Make ONE Plate! This is a big one, especially with the temptation of the endless buffet. When you make your plate, think about your portion size...don't let your eyes be bigger than your stomach. 
  • You can always ask for an ingredient list at restaurants. Many are up with knowing their allergens (Gluten, Dairy, Soy, Egg, Nuts...).
  • Pick basics...grilled meats and vegetables. Or vegetable based dishes.
  • Be strong, and avoid the starches, which can take over a meal...making you feel fuller and reduce your overall nutrition. 
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Anti-inflammatory Diet: Basic Dietary Principles to Start Reducing Inflammation + Day 1 Menu Plan
Anti-inflammatory Diet: Cleaning Up Your Diet + Day 2 Menu Plan
Anti-inflammatory Diet: Top 10 Foods to Reduce Inflammation + Day 3 Menu Plan
Anti-inflammatory Diet: Sugar and Chronic Inflammation + Day 4 Menu Plan
Anti-inflammatory Diet: Sugar as a Drug + Day 5 Menu Plan
Anti-inflammatory Diet: Natural Sugar Options + Day 6 Menu Plan
Anti-Inflammatory Diet: Learning to Love Fats + Day 7 Menu Plan

​To Continue...
Anti-inflammatory Diet: Food Allergies and Environmental Toxins + Day 9 Menu Plan
​Anti-inflammatory Diet: Tips to Implement the Anti-Inflammatory Principles + Day 10 Menu Plan
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