This fat-soluble vitamin has a multitude of functions:

  • supports vision, skin health, the immune system and reproduction
  • promotes heart health & kidney function
  • prevents anemia, protects the body from free radical damage, may lower risk of cancer and heart disease

Beta Carotenes are anti-oxidants that convert to Vit. A

  • carotenoids become more bioavailable when cooked and consumed with fats like avocado, extra virgin olive oil, red palm oil or avocado oil
    • pureeing, sauteeing or roasting are recommended
    • Lycopene is a carotenoid found in tomatoes, watermelon, pink grapefruit and guava
      • this is beneficial in dealing with cancers like prostate, skin, breast, lung and liver

*Smokers should NOT take Beta Carotene supplements as the combination can increase the risk of lung cancer and heart disease

Dietary Sources:

  • 1 cup of sour cherries = 40% daily value of Vit. A
  • Arugula, Asparagus, Broccoli, Cantaloupe, Carrots, Chickpeas, Dandelion Greens, Fiddleheads, Parsley, Pumpkin Puree, Squash, Sweet Potatoes & Tomatoes
  • Fish Oil: helps prevent infections by influencing the activity of T & B Lymphocytes (white cells)


These are water-soluble which means the body doesn’t store them, so you need to replenish these every day.  Functions include:

  • maintaining the body’s metabolism and optimum function of enzymes on a cellular level
  • preventing anemia and provide energy
  • influencing moods
  • maintaining the central nervous system and stabilizing nerve cell membranes

High sources of Vitamin B include the following:

  • Arugula, Asparagus, Avocados, Bananas, Beef, Broccoli, Chicken, Dandelion Greens, Eggs, Legumes, Mushrooms, Nuts, Sweet Potatoes & Yogurt
  • Napa or Chinese cabbage is a good source of folate


This is required for red blood cell synthesis to prevent anemia

  • black beans are a good source


This anti-viral vitamin promotes a healthy immune system.  It’s also an antioxidant that produces collagen which promotes skin elasticity and healing.

  • found in Arugula, Asparagus, Bell Peppers, Cauliflower, Citrus, Dandelion Greens & Fiddleheads, Kiwi, Parsley, Pineapple, Savoy Cabbage, Strawberries
  • Ascorbic Acid is the best form of supplemental Vit. C: take 1,000 mg daily to prevent colds


These are fat soluble hormones that are found in every tissue of the body such as muscles, bones, immune cells & brain cells.  Functions include the following:

  • manages our calcium levels, ensuring that calcium & phospherous are absorbed to help strengthen bones & teeth and circulate through the blood & digestive tract in adequate amounts
  • it facilitates cell to cell communication, fights infection, helps the heart, lungs and brain to develop and function at their best
  • helps prevent & fight cancer and Multiple Sclerosis by activating T-cells which help our immune system respond quickly to unwanted invaders: it stops abnormal cell growth & promotes death in cancer cells
  • great for muscles, nerves and immune system
  • helps fight SAD (Seasonal Affective Disorder) – 40% of us don’t get enough Vit. D in the winter
  • we need levels between 100 & 150 nmol/L for breast cancer prevention as it may help cells stick close together & discourage rapid cell division (cancer)
  • also lowers risk of Type 1 & 2 Diabetes, high blood pressure, depression & Alzeihmer’s
  • 1,000 IU per day helps achieve ideal blood levels
  • stimulates production of cathelicidin, a protein with natural antibiotic properties


This is made in plants


This is made when cholesterol in our skin reacts with sunlight.  Canadians should supplement with D3 from Sept till March

  • take with food or on an empty stomach
  • take with dinner instead of breakfast in any form you prefer

Deficiency of Vit. D may cause the following symtoms:

  • your body will dip into calcium stores, making bones weaker and increasing risk of osteoporosis & fractures
  • Chronic back pain
  • inflammation
  • anemia
  • those with breast cancer should increase Vit. D levels to 40,000 IU per day in the short term to boost levels
  • more severe strokes

Sources of Vit. D:

  • Sun’s UVB rays causes the skin cells to make Vit. D in 10-15 min.
    • the more skin exposure, the more Vit. D is made
    • light skin makes D in 15 min while dark skin can take up to 2 hrs
    • skin makes more D at midday
    • more Vit. D is produced by those living closer to the equator
  • Salmon, Tuna, Egg Yolk and fortified foods like milk & orange juice

Vitamin D Blood Test:

  • ask specifically for a 25-hydroxy Vit. D (25(OH)D) Test to provide your total Vit. D level from diet as well as sun exposure
  • ideal level is at least 75 nmol/L for general health
  • for cancer prevention, need levels between 90 & 120 nmol/L


Works with Selenium to protect skin from free-radical damage and includes the following functions:

  • is an antioxidant and protects cell walls
  • helps widen blood vessels to bring oxygen and nutrients to the skin
  • slows aging

Food sources:

  • found in Almonds, Asparagus, Avocado, Dandelion Greens, Spinach, Sunflower Seeds and Wheat Germ
  • use supplements containing less than 200 IU per day for good health


This consists of a group of fat-soluble vitamins required for the following processes:

  • blood coagulation
  • controls a protein called Matrix GLA responsible for protecting soft tissues like blood vessel walls and preventing excess calcium from being deposited
  • liver health
  • helps limit neuron damage in the brain
  • carboxylation which activates proteins important for bone mineralization
  • helps protect against prostate cancer

Sources of Vit K:

  • found in Arugula, Asparagus, Dandelion Greens, Green Cabbage, Green Leafy Vegetables, Parsley, Natto (fermented whole soybeans)


MK-4 (a form of K2) reduces fracture risks, stops & reverses bone loss (called menatetrenone)