Cod Liver Oil.

I know. Cod liver oil. Yuck. Half of you just made a face as you read the title of this post. Bear with me, okay?

In the midst of a month exploring traditional foods, I couldn’t hardly not cover this most important elixir, considered both a food and a supplement. If I could recommend only one supplement to every family, it would be this one. If my family were to be stranded on a desert island and allowed to bring one superfood to consume, in addition to whatever we found on the island, I would pick this one (unless by some miraculous chance I could fly me in a big ol’ Jersey cow for raw milk… that would make it a toss up).

Cod Liver Oil as a Traditional Food

The use of cod liver oil goes back farther than you might think. Used primarily for nobility and soliders in the ancient Roman Empire, cod liver oil was thought to maintain strength. The ancient Vikings always kept a barrel of fermenting cod liver oil outside the doors of their homes. Even my grandparents from the East coast of Canada grew up taking diligent spoonfuls out of barrels of fermenting cod livers along the wharf in the fishing community where they lived.

What Makes Cod Liver Oil So Good for Us?

3 things that cod liver oil has going for it:

1. It contains high amounts of EPA and DHA, both crucial Omega-3 fatty acids. DHA is particularly needed for proper brain and nervous system function.

2. High levels of a natural form of vitamin A, a fat-soluble vitamin. In Weston Price’s studies, he discovered that primitive or traditional societies consumed at least 10 times the amount of both vitamin A and D that our modernized society consumes.

Weston Price considered the fat-soluble vitamins, especially vitamin A, to be the catalysts on which all other biological processes depend. Efficient mineral uptake and utilization of water-soluble vitamins require sufficient vitamin A in the diet. His research demonstrated that generous amounts of vitamin A insure healthy reproduction and offspring with attractive wide faces, straight teeth and strong sturdy bodies.

He discovered that healthy primitives especially value vitamin-A-rich foods for growing children and pregnant mothers. The tenfold disparity that Price discovered between primitive diets and the American diet in the 1940s is almost certainly greater today as Americans have forsworn butter and cod liver oil for empty, processed polyunsaturates. (source)

3. Plentiful vitamin D, a nutrient that most North Americans are deficient in, particularly those who live in cloudier climates with less sunshine (I say as I stare out my window, 6 months into the West Coast grey and rainy season). Recent research has been strongly connecting vitamin D with the immune system and autoimmune diseases. It is also important for bone strength (it ensures correct levels of calcium in the blood), for blood sugar balance, for fertility, for cancer prevention and more.

Can I heap some more praise onto the humble oil of the cod liver?

This marvelous golden oil contains large amounts of elongated omega-3 fatty acids, preformed vitamin A and the sunlight vitamin D, essential nutrients that are hard to obtain in sufficient amounts in the modern diet. Samples may also naturally contain small amounts of the important bone- and blood-maintainer vitamin K.

There is hardly a disease in the books that does not respond well to treatment that includes cod liver oil, and not just infectious diseases but also chronic modern diseases like heart disease and cancer. Cod liver oil provides vitamin D that helps build strong bones in children and helps prevent osteoporosis in adults. The fatty acids in cod liver oil are also very important for the development of the brain and nervous system. “If you want to prevent learning disabilities in your children,” said David Horrobin, distinguished medical and biochemical researcher, “feed them cod liver oil.”

Cod liver oil contains more vitamin A and more vitamin D per unit weight than any other common food. One hundred grams of regular cod liver oil provides 100,000 IU of vitamin A, almost three times more than beef liver, the next richest source; and 10,000 IU vitamin D, almost four times more than lard, the next richest source. Of course, cod liver oil is only consumed in small amounts, but even a tablespoon (about 15 grams) provides well over the recommended daily allowance for both nutrients. (source)

Caden showing you how strong his cod liver oil makes him!

Who Should Take Cod Liver Oil?

Everyone! Cod liver oil is highly recommended as a general supplement for all adults and children by the Weston A. Price Foundation, The Maker’s Diet author Dr. Jordan Rubin, and Gut and Psychology Syndrome author Dr. Natasha Campbell-McBride, all of whom I greatly respect for their nutritional research and guidance.

I personally follow the WAPF recommendations for cod liver oil dosages. They suggest the following (source):

Based on these values, the dosage for the high-vitamin fermented cod liver oil is provided as follows:
Children age 3 months to 12 years: 1/2 teaspoon or 2.5 mL, providing 4650 IU vitamin A and 975 IU vitamin D.
Children over 12 years and adults: 1 teaspoon or 10 capsules, providing 9500 IU vitamin A and 1950 IU vitamin D.
Pregnant and nursing women: 2 teaspoon or 20 capsules, providing 19,000 IU vitamin A and 3900 IU vitamin D.

It should be noted that if you are taking a fermented cod liver oil, like Green Pasture, the suggested servings are actually 1/2 of these amounts, and many people find those dosages to be sufficient. If you are taking another brand, compare the vitaminA and D levels to see how they match up to the suggested dosages above.

Which Cod Liver Oil Should I Use?

The one that our family personally uses (most of the time) and that I would recommend is Green Pasture. This is the only brand I know of for sure that uses a traditional method of fermenting the oil (lacto-fermentation), rather than subjecting it to high temperature processing. This retains far more nutrients and possibly even increases nutrient content, as the lacto-fermentation method tends to do to most foods. It also contains the ideal vitamin A to D ratio, which is 5:1.

Additionally, many brands of cod liver oil have been highly processed, deodorized, bleached and as a result of dwindling vitamin content at this point, they have synthetic vitamins added back in. So much for being a traditional food supplement!

Are there other decent brands out there? Yes. They do not have the benefits of the old-fashioned fermentation method, but there are some that are still worthwhile, although none that I know of that fall into the correct A to D ratio.

Garden of Life Icelandic Cod Liver Oil is one that we’ve used somewhat, as it is not deodorized and contains natural vitamins, not synthetic ones (but, it may have a ratio of anywhere from 8:1 up to 25:1, depending on what you read). Carlson Norwegian Cod Liver Oil is another respectable brand, though its ratio is only about 2:1 or 3:1 (WAPF lists it as a “Good”, though not “Best”, choice). They also list TwinLabs Cod Liver Oil, which our family took for years before learning about Green Pasture. I would imagine that it is more processed than some brands, as the taste wasn’t as hard to take, but it was still incredibly useful for helping my eczema because of its fatty acid content. I can’t really speak to whether the A and D are synthetic or not, but their ratio is 10:1.

Interestingly, one reason to pay attention to the A to D ratio is that vitamin D is actually protective retinol (vitamin A) toxicity, a concern to some. So cod liver oil, eaten as a the whole, natural food that it is particularly safe in that regard. If you’re concerned about vitamin A toxicity, this is a good read. Long, but helpful.

What If I Truly Can’t Afford the Really Good Stuff?

Take something anyways. At least, that’s what I think. Some real foodies will adamantly tell you onlyGreen Pasture and nothing else. Not me. I would rather see someone at least getting in those fatty acids, and hopefully some of the natural vitamin D and A, than nothing at all. I admit, the thought of the synthetic vitamins makes me cringe, so if you’re looking at several cheaper brands, I would try calling their customer hotlines or doing some internet research to see whether they include synthetic vitamins or not.

I do have to say, though, that the good stuff isn’t as expensive as it seems. When I first saw that a bottle of Green Pasture was a whopping $44, I just about had a heart attack. But, when I got it and saw just how small a dose is (particularly a child’s, but even an adult’s) I realized that it would definitely go further than I had thought. And, there are so many places in our budgets where we have no qualms about spending $11 (about the cost of a one-month supply for an adult), like those 2-3 lattes a month (or more)… isn’t this worth the cost?

My dutiful Abbie, taking her cod liver oil straight.

And Just How Do I Get This “Magical Elixir” Down?

Why, you plug your nose, of course!

I’m (somewhat) joking, but if that doesn’t work for you, here are some ideas that might:

• Add liquid cod liver oil to some orange juice, and chug it down.
• Find the best flavor you can find. Personally, Cinnamon Tingle is so far our favorite Green Pasture flavor, and I think my kids liked TwinLabs Mint quite a bit, and the Carlson lemon flavored oil is decent. I find Garden of Life a bit hard to swallow.
• Try an emulsified oil. My favorite TwinLabs flavor was the Emulsified Mint (unfortunately, it also ended up a lot more expensive, but hey, if it helps you get it down…). Green Pasture just came out with a new line of emulsified oils as well.
• Follow whatever you choose to take with a swig of water and something with a stronger flavor. We like a piece of cheese, raisins, and have even been known to use chocolate chips (healthier ones, of course!) as bribery.
• If all else fails, just take the capsules like my hubby does. He uses the Green Pasture orange flavored ones, and never complains about fishy burps or the like.

Do you take cod liver oil? Do you notice a difference in your health when you take it? And how do you get it down?

Disclaimer: I am not a certified medical professional of any kind and am not qualified to give you medical advice, to diagnose any illness or prescribe treatment. My goal is to help to educate and inspire you to take responsibility for your own family’s health and make informed choices of your own, not to consult you on medical treatment.

And no, this post was not sponsored by Green Pasture (or any other brand). They are generously sponsoring a giveaway this Thursday (yay!), but that has nothing to do with this post, it just happens to be the brand our family uses most often.

keeperofthehome.org

Stephanie Langford    

The Pros & Cons of 'Eating Raw'

Eating raw food used to be something you did without a second thought, like munching a stalk of celery or snacking on a banana. But now “eating raw” gets quotation marks, describing a movement that proponents claim holds the key to weight loss and optimal health. If the proliferation of raw-food products at the health-food store is any indication, it’s a trend that has gotten a serious foothold. For someone who can hardly imagine getting through the winter without a steaming hot bowl of soup just about every day, going totally raw sounds like a chilling proposition. But there are some benefits to eating foods in their uncooked state that are worth exploring.

What is ‘raw food’?

You might think the answer is obvious, but there are nuances, and it depends on whom you ask. Most raw-food advocates define it as an edible that has not been heated above a certain point; the maximum is about 116 degrees, the temperature at which a large portion of a food’s naturally occurring enzymes are destroyed. These enzymes, they contend, are critical to the food’s nourishing power. (More on that in a minute.) But food could be dehydrated at a low temperature or be slightly warm to the touch and still be considered raw.

The enzyme equation

Cooking does destroy enzymes in foods, and that can make a difference in nutritional potency. The cruciferous vegetables Brussels sprouts and broccoli, for example, contain enzymes that activate certain antioxidants in the vegetables. Cooking destroys these catalysts and thus reduces the power of the protective nutrients we ingest.

But far from rendering the food “dead,” as many raw advocates claim, cooking also increases our absorption of other valuable nutrients, such as the lycopene in tomatoes. Plus, many food enzymes are the opposite of helpful; some make nutrients harder for our bodies to absorb, so we actually reap more from them when the enzymes are destroyed. Regardless, it’s important to note that humans do not rely on plant enzymes to process our nutrients; we make our own for that important job. Once we consume plant enzymes, they are not used by our bodies for chemical reactions; rather, they are simply broken down by the acids in our digestive tract. 

Raw benefits

Raw foods retain more vitamin C and many B vitamins, as well as the good bacteria in foods like sauerkraut that are all destroyed with heat. Also, eating raw eliminates the possibility of the harmful compounds produced when food is cooked at high temperatures, such as the advanced gylycation end products (AGEs) that form when food is browned. AGEs can accumulate in our bodies if eaten in excess. They increase inflammation and are linked with signs of aging, heart disease and diabetes.

Perhaps most important, eating produce raw means you are consuming it in its most unprocessed form, which is usually a good thing from a health standpoint. Take an apple, for example. Eaten fresh, it is full of phytonutrients, minerals and fiber. Peeled and cooked down to applesauce, it loses much of its nutritional value but still has some benefits. Take it a step further by smothering it in pastry and sugar for a pie and you have another ballgame entirely — good, yes, but not nearly as good for you. My guess is that’s a big reason many raw foodists find they lose weight and feel better: They eat more unprocessed, whole produce and less pie and the like. 

The upside of cooking

But cooking has its pluses, too. Heating foods actually concentrates and activates some antioxidants, making them more potent and more easily absorbed. That’s why tomato sauce has considerably more antioxidant oomph than fresh tomatoes and why cooked carrots are richer in beta-carotene than raw. Also, cooking breaks down plant cell walls which releases many nutrients, making them more available to our bodies for digestion. Heating produce also makes the fiber more soluble, which helps regulate blood sugar and digestion. And, importantly, cooking destroys many harmful bacteria.

The bottom line

Raw and cooked foods each offer distinct benefits -- don’t think of it as an either-or proposition. Especially in colder weather it's a pleasure to eat warm meals, our bodies are immediately comforted, revitalized and nourished. Recommendation: mix it up, sticking to minimally processed options, and eat more produce in general. 

~Thanks to Ellie Krieger

What's Up with the Mushroom Tea?

There’s a new type of tea showing up at your health food store, and it’s not exactly plucked from leafy fields or served with crumpets: it’s mushroom.

Sipping fungi for health reasons has been done for thousands of years in the East, and recently Western wellness insiders have been brewing the earthy little, grow-in-the-dark spores for things like stress-reduction, immunity, and a long list of health benefits.

In part, this trend is due to increased availability of mushrooms that lend themselves to beverages. Four Sigma Foods, a Finnish brand that specializes in mushroom tea, recently relocated its headquarters to Los Angeles and is in the process of making its products available all over California and New York (and in 21 other countries).

Indie brands are hopping on the mushroom tea train, too, like Moon Juice, Buddha Teas,Terrasoul Superfoods, and Cap Beauty, which stocks Four Sigma Foods in addition to Sun Potion reishi mushrooms.

Mushrooms like reishi are adaptogens, meaning they help your body manage stress. (Turmeric is another adaptogen.) They respond to what our systems need through the miracle of plant intelligence, supporting you from the inside out.

Why all the health hype?

You’d be surprised by how much existing research there is on mushrooms’ health-boosting properties, explains Four Sigma Foods president Tero Isokauppila, who hired a biochemist to collect scientific information on their benefits.

One surprising element of proof is the pretty abundant use of mushrooms in pharmaceuticals. According to the University of Sydney Mycology Department, at the beginning of the 21st century, fungi were involved in the industrial processing of more than 10 of the 20 most profitable products used in human medicine, including drugs for high cholesterol, antibiotics, and immunosuppressants. Cordyceps, for example, were used to create the drug Gileyna, used to fight autoimmune disease multiple sclerosis.

Cordyceps are one of the three main types of mushrooms the teas tend to focus on, along with reishi and chaga. Reishi is the most studied and the queen of mushrooms; it can help regulate hormones, lower stress, and break down [stress-related] cortisol. Chaga has the highest source of antioxidants…while cordyceps are really good for oxygen intake, so a lot of athletes drink that. Maybe your new pre-workout hydration ritual? Which brings us to a very important question…

Is mushroom tea even drinkable?

Since mushrooms don’t come in pretty leaf form, their active components are made into powder, which comes in tea bags or in a pouch like a sugar packet, which you can pour into hot water (or smoothies or coffee) and stir to dissolve.

In your cup, it resembles coffee—that is, it’s a brown, nearly opaque liquid. As for the taste, you can certainly tell that it’s healthy. A few of us tried Four Sigma Food’s Instant Reishi, a powder blended with star anise, mint leaf, licorice root, and stevia, in hot water. It smells like a diluted cup of miso soup and is surprisingly sweet (from the stevia) but isn’t all that different from a weak black tea.

And if you want to sip it during a work meeting (to balance out the stress said meeting might create), there’s no real funky fungi scent that would give you away. 

~Thanks to Jamie McKillop

Why Beets?

Did you know that one-third of the world’s sugar supply comes not from sugar cane, but from a special variety of beets known as the sugar beet? Beets also have the distinction of being very rich in red pigment, and they’ll stain your hands if you’re not careful. In fact, borscht, a traditional Russian soup, is colored red with beet juice… 

Beets 101
Beets are both sweet and earthy tasting and pair well with other root vegetables as well as with tangy-sweet fruits like pineapple. While most beets are deep red in color, there are a number of beet varieties that range in color from white to yellow to red.  There’s even one variety, known as the Chioggia beet, which has red and white concentric rings.

Beets come to us from the Chenopodiaceae family and are related botanically to spinach. In fact, one variety of beets is known as the spinach, or leaf beet. It is grown for its greens, which are actually more nutritious than the root itself.

Selection, Storage & Cooking 
Beets are available both canned and fresh at your grocer’s market.  However, fresh beets are considered to be crispier and more flavorful.  If you’re shopping for fresh beets, choose smaller beets over larger, tougher beets, and pass over any beets that are cracked, shriveled or look very dry. If the beet greens are still attached to the root, they should be crisp-looking and not at all wilted or slimy.

Baby beets are available in some specialty and farmer’s markets and are considered a delicacy for their tenderness and delicate flavor.

Once your beets are home, you can refrigerate them in a perforated plastic bag, separate from the greens, for up to three weeks. Greens will only last for a few days in the refrigerator and should be used right away. Wash both the roots and leaves before using to remove any soil still clinging to them.

You can either enjoy your beets raw on salads or sandwiches or cook them in any variety of ways, including boiling, baking, sautéing with other vegetables, or even pickling. Beets should be cooked with their peel on to preserve nutrients and to prevent their deep red color from leaking out, which turns them brown, making them unappetizing in appearance. You should also leave about half an inch of the stem on while cooking so that the pigment doesn’t leak out of the top.

Adding an acidic food to the pot can also help preserve the color of the beets. Both lemon juice and vinegar work well for this purpose. Once your beets are done cooking, peel the skin off while wearing gloves, unless you don’t mind having your hands stained a deep red.

Nutritional BenefitsBeets are a great source of folate, the b-vitamin known for its role in preventing birth defects in growing fetuses. The root of the beet is also a good source of iron, potassium and magnesium, although an abundance of nutrition actually lies in its leafy greens.

A half-cup of beet greens, cooked, supplies upwards of 92% of your daily need for vitamin A (as beta-carotene). Beet greens are also higher in potassium, magnesium, vitamin C, thiamin, riboflavin, and vitamin B6 than the root.  However, if it’s the folate you’re after, stick with the root, which supplies 17% of the RDA for this nutrient; beet greens only offer 2.5%.

Here are nutritional facts for one-half cup of beets:

• Calories: 37 
• Fat: 0 
• Carbohydrates: 8g (2g dietary fiber) 
• Protein: 1g 
• Nutrients and RDAs: 20mg magnesium (6%-7%); 32mg phosphorus (4.5%); 1mg iron (10%); 3mg vitamin C (5%); 68mcg folate (17%) and 259mg potassium (8%-13%). There is no RDA for potassium, but adults need about 2,000-3,000mg a day. 

Ready to serve up some nutritious beets? 

Description:

Sometimes beets in the market have beautiful, unblemished, tender greens attached. When that happens, blanch the greens and toss with beans and vinaigrette, using some of the beets to garnish the salad, as in this recipe. Use the leftover cooked beets for other dishes. If you buy beet greens on their own, you can make the salad just with them. Either way is delicious.

 

Beets & Greens Salad with Cannellini Beans

Ingredients:

• 2 bunches beets with unblemished greens, or 8 cups lightly packed beet greens 
• 2 cloves garlic, crushed and peeled 
• 1/2 teaspoon salt 
• 3 tablespoons red-wine vinegar 
• 1/3 cup extra-virgin olive oil 
• 1 teaspoon dried oregano, or 2 teaspoons fresh oregano leaves, minced 
• Freshly ground pepper, to taste 
• 1 15-ounce or 19-ounce can cannellini beans, rinsed 
• 1/4 cup thinly slivered red onion, (1/2 small onion) 

 

Preparation:

1

If using beets, preheat oven to 400°F. Cut greens from beets, leaving about 1 inch of stem attached; reserve about 8 cups greens, lightly packed. Wash and dry the beets. Wrap in foil and roast until tender, 1 1/4 to 1 1/2 hours, depending on the size. (Alternatively, place beets in a microwave-safe dish, add 1/4 cup water, cover and microwave on high for 20 to 25 minutes.) When the beets are cool enough to handle, peel 4 of them and cut into 1/2-inch wedges. You should have about 2 cups. Place in a medium bowl. (Reserve the remaining beets for another use.)

2

Using a mortar and pestle or the side of a chef’s knife, mash garlic and salt into a paste. Transfer to a large bowl. Add vinegar and whisk to blend. Add oil, oregano and pepper, whisking until blended. Measure out 1 tablespoon and add to the beet wedges; toss to coat. Add beans to the remaining dressing and toss to coat. Let marinate at room temperature until ready to use.

3

Place onion in a small bowl, cover with cold water and add a handful of ice cubes; let stand for 10 minutes, or until ready to use.

4

Meanwhile, bring 2 cups lightly salted water to a boil in a large wide pan. Wash beet greens in several changes of water; trim the stems. Add the greens to boiling water, cover and cook until tender, about 5 minutes. Drain well, pressing on the greens with the back of a spoon to remove excess moisture. Cut into 1-inch pieces.

5

Drain the onion. Add to the beans along with greens; toss to coat. Spoon the salad onto a serving platter or individual plates and garnish with the beets, if using. Serve immediately.

 

Tips:

Soaking the onion in ice water for 10 minutes or more renders it less pungent and more crisp.

How to Read Food Labels

No, you’re not the only one in aisle seven who doesn’t know the difference between pesticide-free and organic.

Navigating the grocery store can be mind-boggling even for smart, health-conscious women. Sure, there are terms like cage-free and grass-fed to look for, but what do those labels actually mean, and is anyone regulating their use?

The most important thing to remember about these labels is that they are legally defined by our government in the USDA or the FDA, but they are not regulated. If you claim you are producing antibiotic-free poultry, you can slap that on your package, but no one’s going to check it. That’s pretty scary.

In case your healthy head is spinning, here are the most common terms you’ll find on food labels. Here’s what they really mean and who is (or isn’t) regulating whether the manufacturer is being totally honest.

1. Whole grain. This label is found on grain-based products, like bread, with independent third-party verification through the Whole Grains Council. It means that “the entire seed” is the grain ingredient, not a refined version that is stripped of nutrients, which is a good thing. But there’s a caveat: if the seal just says “whole grain,” it indicates there are at least eight grams of whole grain ingredients, not that it’s totally whole grain. Look for the “100 percent whole grain” seal to go all the way.

2. Pastured/Pasture-raised. You’ll see it on eggs, chicken breasts, and even ground beef. However, there is no verification system that something is “pasture-raised” and the USDA actually has no definition for it “due to the number of variables involved in pasture-raised agricultural systems.” While Animal Welfare Approved will sometimes verify something as “pasture-raised,” it is “a potentially meaningless term.” In other words, don’t pay extra for it.

3. Cage-free. Also found on poultry and eggs, there is no verification system for this label, either. The USDA cites that cage-free “indicates that the flock was able to freely roam” but since there’s no way to prove that, this one is meaningless, too. Basically, the only way to ensure that the chicken had a lovely life with plenty of exercise is to buy straight from a farmer you trust or research a brand. If you’re worried about the chickens eating GMO corn or being contaminated with antibiotics, look for the USDA certified organic seal.

4. Fair trade. This refers to “any non-animal edible” from bananas to tea and is verified by several organizations like Fair Trade International, Institute for Market Ecology, Ecosocial, and Fair Trade USA. And while they each use slightly different criteria, they all check for better working conditions, local sustainability, and fair terms of trade for producers likely to be exploited. So, if you’re shopping with a social conscious, this is actually a safe one to lean on. Products can be 100 percent fair trade or have more than 20 percent fair trade ingredients, and it isn’t always easy to tell which, so you’re better off buying single-ingredient fair-trade products like coffee.

5. Grassfed. For cattle, sheep, goats, and bison, “grassfed” is defined by the USDA as “grass and forage being the feed source consumed for lifetime,” which is a pretty solid definition except it does permit some “incidental grain supplementation.” So if you’re a stickler for making sure the cow really never ate a kernel of corn, you can trust the third-party verifiers on this—look for a stamp from the American Grassfed Assocation, Animal Welfare Approved, or Food Alliance organizations. And don’t be fooled by the term “grass-finished" which is loosely defined and unverified. 

To help you deal with this massive loophole, here are useful definitions for food label lingo and introduces you to third-party organizations verifying some of the terms, like Animal Welfare Approved or the Non-GMO Project, who will stamp their label on products if they meet their standards. You can trust most of these third party verifiers, but you have to understand what their standards are; they may not live up to what you expect from your food.

~Thanks to Jamie McKillop

15 Serious Lack of Vitamin D Warning Signs

Muscle Weakness

Muscle weakness is usually caused by a Vitamin D deficiency. Muscles have Vitamin D receptors. They must have a constant supply of Vitamin D to function. If your body has a deficiency of Vitamin D your muscles will have trouble functioning as stated by the National Institutes of Health.

Bone Pain

Shunning the sun and being lactose intolerant can leave you with a deficiency of Vitamin D. This can lead to bone pain. According to the National Institute of Health, this subtle symptom it can be a serious sign of a lack of Vitamin D.

Constant Respiratory Problems

Studies show that Vitamin D may help defend against respiratory illness. This is especially true in children.

Sweaty Head

Years ago doctors used to ask new mothers if their heads were sweating more than normal. NDHealthFacts claims that the reason for this is because it is a tell-tale sign of a lack of Vitamin D is a sweaty head.

Depression

According to the Vitamin D Council, this essential nutrient helps your brain's neurotransmitters produce the fluid serotonin. This produces our feelings of happiness. Studies have linked low levels of Vitamin D with episodes of depression. Especially during the winter months, because of the lack of sun during that time of year.

Chronic Infections

The Mayo Clinic has advised that Vitamin D is crucial to our body's health. It is a necessary vitamin in helping our body fight infections. If you notice you or your child is prone to getting infections, you might want to ask your doctor to give you a Vitamin D blood test.

Cardiovascular Disease

Articles published by the National Institutes of Health have shown that deficiencies in Vitamin D can lead to congestive heart failure. Make sure your body maintains the proper amounts to guard against the risk. Home tests are available to check if have a lack of Vitamin D.

Chronic Pain

Studies have shown that low vitamin D levels impact a person's chances of having chronic pain. People with darker skin are more prone to these effects.

Tiredness

Vitamin D is one of the necessary vitamins for your body to create energy. Without it you can end up feeling tired most of the day. This will make it hard for you to get around or even get to work. You should consult your doctor if you have constant feelings of tiredness.

Psoriasis

Although psoriasis is not always caused by a lack of Vitamin D, it's used in treatment. The Mayo Clinic claims that if you have a lack of the Vitamin D it will be harder for your body to defend itself against psoriasis.

Hypertension

Harvard University conducted a study on women. The study showed that women with low levels of Vitamin D have a 67 percent increased risk of hypertension. If you suffer from anxiety you may want to consider purchasing Vitamin D supplements and adding them to your daily routine.

Chronic Kidney Disease

Kidneys are necessary to making the active form of vitamin D for our bodies. People who suffer from chronic kidney disease lack Vitamin D according to studies done at the Mayo Clinic.

Crankiness

Vitamin D also affects the levels of serotonin in your brain, which is what impacts your mood. If you're feeling cranky, it might be because you're not producing enough serotonin!

Reduced Endurance

If you're an athlete and you're seeing your endurance decay for no apparent reason, it might be because you have low vitamin D levels. Get enough vitamin D to stay in your top performance level.

You're 50

If you're 50 or older, chances are you have a vitamin D deficiency. The body simply doesn't produce as much vitamin D as you get older, and so you should always make sure you're getting enough vitamin D through other sources.

~Thanks to answers.com