B5 is also known as pantothenic acid and it is a nutrient that is essential for all living things. It is also abundantly available in many different foods. Let’s explore this nutrient that plays vital roles in our energy production, the regulation of our DNA, helps us make acetylcholine, and so much more!

Vitamin B3 is also known as niacin. It is a water-soluble vitamin that plays many important roles, as we will see. Niacin is metabolized into NAD for its role in the generation of energy and in reducing oxidative stress.

This important vitamin plays key roles in our ability to turn our food into energy, reduce oxidative stress/damage in the body, metabolize B6, folate, niacin, and iron, and metabolize medications and toxins. (1) This is not an insignificant list of accomplishments!

Thiamin (B1) plays an important role in energy production. It is involved in the metabolism and energy extraction of carbohydrates, branched-chain amino acids, and fatty acids. (1) Without thiamin, we wouldn’t be able to make ATP - the chemical form of energy produced by our mitochondria (the powerhouse of the cell!).

Vitamin C is probably best known for its role in the prevention of scurvy. It’s why we think of pirates as limeys. Early sea traders learned to supply their crews with citrus fruits to prevent this disease that can result in poor wound healing, loss of teeth, lethargy and more.

Vitamin K was first discovered in its role in blood clotting and got its name from the German word “koagulation”. Since this discovery, we have found vitamin K to have roles in bone health and the prevention of tissue calcification.

This week, we will continue exploring the fat-soluble vitamins by discussing Vitamin E. Unlike Vitamin A and Vitamin D, which play roles in DNA expression, Vitamin E plays its role as an essential antioxidant in fatty tissues.

Ready to learn more? Let’s dig in.

Vitamin D has gotten a lot of attention over the past decade, and for good reason. This fat-soluble vitamin is made by our bodies and can be eaten or taken as a supplement. Like all other vitamins, it is no magical cure-all, but it does play a vital role in our overall health and functioning. Like flavonoids and vitamin A, vitamin D can and does influence the activity of our DNA, turning genes on and off by binding to receptors on the outer layer of our cells.

This week, we turn our attention to the fat-soluble vitamins beginning with Vitamin A. This collection of retinols and carotenoids play major rolls in many different body systems from our vision to our basic development and immune function. Let’s explore!

When it comes to the health benefits of whole-foods over supplementation and the power of a plant-based diet, flavonoids are key.

Currently, there are around 600 different known flavonoids - it is by far the most diverse class of nutrients that we will discuss this year.

Have you heard of this vitamin-like nutrient that is essential for human health? I admit, I must have glossed over this nutrient in my medical education, because it didn’t register on my radar other than as a supplement until a few years ago. In this week’s article, we will explore this nutrient and some of the structures and processes it is important for. We will then look at food sources and discuss supplementation.

Brassicas? What are those? Simply put, they are plants in the mustard family; another name for them is cruciferous vegetables. There is ample diversity among this family of plants, and the part that we eat varies widely between them. They all share a dense nutrient profile making them nutritional powerhouses! Let’s explore this plant family and learn more about why they get super-star status among vegetables.

Fruit is a plant-based, whole food that just about anyone can embrace. From children to picky eaters, the sweetness of fruit holds a special place in our hearts. This is for good reason! Before the invention of global commerce and modern food science, fruit and honey when in season were once our only readily available source of concentrated sweetness.

When considering a whole-foods-plant-based diet, nuts and seeds are one of our most abundant sources of healthy essential fats.  A small handful goes a long way to increasing your health and sustaining your energy, and they are non-perishable and easily transported convenience food.

Grains: without them civilization as we know it may have never fully developed. The story of human history is tightly entwined with that of grains. From the gathering, processing, and storing of small grass seeds to the plump, full cereals of today, we and grains have grown and evolved together.

This week, we are continuing our discussion of foods that are a wealth of nutrition. Last week we discussed greens, and this week we will talk about beans. Beans and greens make up the bulk of my diet and after reading these two articles, I’m sure you will see why.

These nutritional powerhouses are often overlooked. They aren’t as sexy as a big juicy steak, but pound for pound, they have a more diverse set of nutrients to offer, and are easier on your wallet and our planet!

Greens are loaded with vitamins and minerals. Let’s take a deeper look at these nutritional powerhouse leaves.

How can craniosacral therapy do so much? Why does Dr. Currey love it so? What even is craniosacral therapy? This week, let’s dive in and explore these questions.

Water is essential for life. All life on this planet got its start in water.

We need clean, fresh water to live. We need it to grow our food, to support livestock and wild creatures, and to sustain our wild plants and forests. The health of our water is directly related to our own health. Thankfully, we have groups of people who are defending our water every day. We, of course, get to do our part in turn.

Humans have had a relationship with alcohol for a very long time. That relationship has been both healthy and unhealthy. This week we will explore the relationship between alcohol and both physical and mental health. Just as with sugar, alcohol itself is not evil or bad, but an imbalanced relationship with alcohol can have life altering, or ending, consequences.