We all need to ingest a wide range of vitamins each and every day,
in order to aid multiple bodily functions.
But some vitamins are especially important
for those suffering from diabetes, and for your blood sugar control.
However...
We're NOT talking about which vitamins to take in pill or supplemental form. Because some vitamins,
taken as supplements, may end up accidentally giving you TOO MUCH of a good thing,
and that can lead to some unwanted side effects.
But if you get the right vitamins, in the right way...
...meaning acquiring them through your NORMAL DIET...
...you will reap brain-aiding, heart-healthy,
diabetes-fighting benefits, without fear of over-doing your intake.
So...
...what are the very most important vitamins to keep in mind for your battle against diabetes,
and in which healthy foods can you find them? Stay tuned, because you re about to find out!
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Now, welcome to:
THE 5 MOST IMPORTANT VITAMINS FOR YOUR BLOOD SUGAR AND WHERE TO FIND THEM
First-thing's-first - let's set the record straight: While we need both,
VITAMINS and MINERALS aren't really the same thing.
Vitamins are organic, as they are created by plants and animals. Minerals are inorganic,
originally created in soil and water, and then consumed by animals and absorbed by plants.
So we're going to save our favorite minerals for fighting diabetes for an
upcoming vid. But today, let's focus squarely on those needed vitamins,
and which foods you should choose in order to acquire them
These are:
THE 5 MOST IMPORTANT VITAMINS FOR DIABETICS
5. VITAMIN E
Vitamin E has been found to be important for multiple aspects of your health,
including inflammation reduction, cellular signaling, and improved immune function.
Also called ALPHA-TOCOPHEROL, the daily Recommended Dietary Allowance,
or RDA, for adult men and women is 15 milligrams.
Vitamin E also provides cancer-fighting antioxidant effects. In fact, studies show that,
for those suffering from diabetic nephropathy - or diabetes-related
kidney damage - regularly ingesting vitamin E can help increase levels of
glutathione peroxidase - antioxidant enzymes which protect cells from cancerous oxidative stress.
Other studies have demonstrated that vitamin E can lower systolic blood pressure,
harmful LDL cholesterol, and triglycerides.
And other diabetes-related research has found that vitamin E may work to increase insulin efficacy,
while also helping to oxygenate your blood. In fact, some studies suggest
that vitamin E aids blood sugar balance for those already living with diabetes,
and it may even help reduce the risk of developing type 2 diabetes.
Plus, importantly for older diabetics, vitamin E
may also work to reduce the risk of Alzheimer s disease.
And here s the great news - you're probably already getting enough vitamin E naturally,
through your diet... IF you are eating the right
foods. Which begs the question... in which foods can VITAMIN E be found?
Try... - Spinach
- Broccoli - Tomatoes
- Mangoes - Bell peppers
- Pumpkins - And nuts and seeds,
like almonds, peanuts, and sunflower seeds.
4. VITAMIN C
Possibly the most famous, and most easily-attainable vitamin vitamin C,
also known as ASCORBIC ACID, is essential for us all,
and it can be especially beneficial for proper glucose control.
Of course, vitamin C is mostly known as a beneficial micronutrient for your immune system,
as it can increase your body s production of disease-fighting
white blood cells. It also helps the human body to properly absorb iron.
The RDA of vitamin C, for adult men, is 90 milligrams, and for women,
it s 75 milligrams. But doctors also recommend that regular smokers,
male and female, consume approximately 35 EXTRA milligrams of vitamin C, as the
oxidative stress caused by smoking typically makes smokers deficient in this needed vitamin.
But what makes vitamin C so important for those suffering from diabetes?
Like smokers, type 2 diabetics tend to be deficient in vitamin C.
And research suggests that the antioxidant effects of vitamin
C can work to reduce diabetes-related free radical damage which means that it may work
to ward off a type 2 diabetes diagnosis in the first place.
A recent study even showed that participants who consumed vitamin
C supplements daily for 4 months had lower post-meal glucose readings,
on average, than participants who did not take vitamin C supplements.
Plus, a meta-analysis of multiple studies published in the journal Diabetes Care found
that vitamin C may help lower long-term HbA1c levels, fasting glucose, and lipid oxidation.
At the end of the day, vitamin C is needed by everyone, and especially diabetics,
due to its ability to aid your heart health. Vitamin C has been found to relax blood vessels,
which essentially helps to lower blood pressure, triglycerides, LDL cholesterol,
and other heart disease risk factors. But here's where it gets really interesting:
New analysis of studies on the effects of vitamin C suggest
that its ability to decrease the risk of heart disease occurs mostly when
you get your vitamin C through your diet - NOT through supplementation.
So, try... - Citrus fruits,
like lemons and oranges - Apples
- Cherries - Bell peppers
- Tomatoes - Broccoli
- Brussels sprouts - Cauliflower
- Kale - And even parsley.
3. VITAMIN A
Also known as RETINOL, vitamin A supports bone health,
and it's been found to lower the risk of certain forms of cancer.
The daily RDA of vitamin A is actually quite small. For women,
is just 700 micrograms, and for men, it s 900 micrograms.
Vitamin A is a well-known source of important CAROTENOIDS, including,
most-famously, BETA-CAROTENE.
That's why vitamin A is recognized as an essential antioxidant for the health of
your eyes. In fact, it has been found to play a vital role in converting the
light you see into an electrical signal that can be interpreted by your brain.
It's a main reason why vitamin A deficiency is linked to NYCTALOPIA, or night blindness.
And it has been found to aid immune system health,
as it plays a role in the production of white blood cells.
But why is vitamin A important for diabetics? Naturally, its ability to
supply beta-carotene works to lower the risk of diabetes-related macular degeneration.
But new studies also show that this antioxidant can improve the function of pancreatic beta cells,
which are responsible for the production of insulin.
Plus, as vitamin A deficiency has been linked with a decrease in the immune response,
new research also suggests that being deficient in this vitamin
may increase the risk of type 2 diabetics developing tuberculosis.
A lack of vitamin A may also damage those all-important insulin-producing
beta cells and their ability to fight inflammation. Some studies
even show that a vitamin A deficiency may lead to the death of beta cells.
But, not to worry, because you can find vitamin A naturally, in
a variety of heart-healthy, anti-diabetes foods.
Try... - Carrots
- Sweet potatoes - Collard greens
- Kale - Cantaloupe
- Tomatoes - Red
bell peppers - Feta cheese
- Fish oils, like cod liver oil - And fatty fish, like salmon and trout.
So...
...What other foods, and their antioxidants,
could be EVEN BETTER for your blood sugar balance? Today's top 2 picks are just ahead.
But, real quick, it's time to get you your 3 free gifts!
Discover a wide world of diabetes-fighting tips, inside knowledge, and amazing recipes with...
..the e-book - Superfoods For Diabetics...
...Episode 1 of That Diabetes Documentary...
...and the new cookbook - Snacks, Meals, And Desserts That Lower Blood Sugar.
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click the link below to grab them all right away!
OK Let's get back to today's list!
2. VITAMIN D
Vitamin D, otherwise known as CALCIFEROL, plays a critical role in immune system function,
and it helps strengthen bones, teeth, and joints.
The older you get, the more vitamin D your body requires. But, in general,
middle-aged adults should aim for just 600 micrograms of this essential antioxidant daily.
Vitamin D helps the human body more efficiently absorb calcium and phosphorus,
both of which aid bone health. It's also been found to slow the growth of certain
types of cancer, it aids weight management, and it may even help to reduce depression.
And, in regards to diabetes, studies now show a link between vitamin D deficiency
and an increased risk of developing type 2 diabetes. Lacking enough vitamin D may also
lead to the development of high blood pressure, Alzheimer s disease, and certain forms of cancer.
A recent Danish study found that chronic vitamin D deficiency in those already
suffering from diabetes may increase their risk of diabetic complications and death.
And on the flip-side, a recent meta-analysis of multiple studies now suggests that getting proper
amounts of vitamin D can work to improve blood sugar control in those suffering from diabetes.
But, guess what? It's easy to get vitamin D naturally. How? Simply go outside!
Doctors report that exposing your skin to sunlight for 10 to 30 minutes per
day can have a significant positive impact on your vitamin D levels. Why?
Skin can absorb ultraviolet sunlight rays, and from there, the body converts it into
vitamin D. So it shouldn t come as a shock to learn that studies show many people living in
the United Kingdom, and other parts of the world with limited sunlight,
are deficient in vitamin D. In fact, it s been reported that 25 to 40 percent of the
adult population in the United States is deficient in vitamin D as well.
But, no matter where you live, or how much sun you
get, you can also access this most important vitamin through your diet.
Try... - Mushrooms
- Milk - Some whole grain cereals
- Fortified yogurt - Cod liver oil
- Tofu - Egg yolks
- And fatty fish, like salmon, sardines, and trout.
Now, if vitamin D is that critical to your health...
...What is the MOST IMPORTANT vitamin for diabetics? Here comes...
1. B VITAMINS
That's right - there are so many essential B vitamins that we can t pick just one. But,
specifically for anti-diabetes benefits, we re talking mostly about...
- Vitamin B1, a.k.a. THIAMINE... - B2, or RIBOFLAVIN...
- B3, otherwise known as NIACIN - B6, or PYRIDOXINE
- B9, a.k.a. FOLATE - And B12, also called COBALAMIN.
Get each of these into your normal diet and you've got Diabetes-Fighting Bingo!
You won't need much B1, as the daily RDA for men and women is
just over 1 milligram. That's the same for B2.
For B3, men and women should acquire approximately 15 milligrams daily.
For B6, the RDA varies based on gender and age, but, in general, you should attempt to
get a little over 1 milligram per day, but try to keep your intake under 2 milligrams per day.
For B9, you ll need even less,
with doctors recommending an RDA of 400 micrograms - that s 0.4 milligrams.
And for B12, the recommended RDA for both men and women is especially tiny - just 2.4 micrograms.
But what makes this collection of vitamins so important for your health,
and your blood sugar balance?
In general, B vitamins are linked with metabolism, helping the body more effectively convert food
into energy. And they have been found to support cell growth, aid the production of
red blood cells, improve brain health, and they may reduce the risk of certain forms of cancer.
Thiamine has been found to decrease chronic high blood
sugar and elevated insulin levels in type 2 diabetics. It may also work to reduce
high blood pressure and other heart disease risk factors for diabetics.
Riboflavin helps your body better metabolize fats, protein, and carbs, and new studies suggest
that getting enough B2 in your diet can decrease your risk of developing type 2 diabetes by 10%.
Niacin can work to improve your blood fat levels by decreasing LDL cholesterol while increasing
heart-healthy HDL cholesterol. Studies also suggest that it may play a role in decreasing the
risk of developing type 1 diabetes for children with a genetic predisposition to this condition.
Pyridoxine has been found to improve brain function, while lowering the risk of Alzheimer
s disease. It may also work to lower the risk of age and diabetes-related macular degeneration.
Folate works to reduce levels of HOMOCYSTEINE,
for which elevated amounts are linked to arterial damage and dementia. New
studies suggest that folate can work to decrease fasting glucose and HbA1c levels.
And cobalamin has been found to help reduce kidney damage and nerve pain for diabetics.
So, in which foods can you find a wealth of B vitamins?
Try... - Leafy greens, like spinach and kale
- Broccoli - Brussels sprouts
- Chickpeas - Kidney beans
- Nuts - Avocados
- Mushrooms - Eggs
- Lean meats, like chicken and turkey - And, of course, fatty fish,
like salmon and tuna.
Well, there you have it - these are the MOST IMPORTANT vitamins for improving your blood
sugar control, and your overall health. But remember, you can still accidentally
over-do your consumption of these vitamins, which can then lead to unwanted side effects.
That's why it important to acquire your vitamins naturally. Skip those supplements when possible,
and simply eat a balanced diet. Getting the foods we
ve mentioned today onto your plate regularly should supply your body
with all of the most important vitamins for diabetics, and in proper amounts.
What do you think about these vitamins,
and the foods in which they are found? Tell us your thoughts by commenting below!
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