In Japanese, maitake literally translates to dancing mushroom. Legend has it that this beneficial mushroom received its name because people danced with happiness after finding it in the wild. Maitakes are adaptogens that exhibit impressive healing properties. Researchers note that adaptogens help the body fight mental or physical difficulties, regulating systems in the body that are out of balance. 

What Are Maitake Mushrooms?

These edible mushrooms are native to China, but they also grow in Japan, Europe, North America, and other parts of Asia. You may also know maitake mushrooms as hen of the woods or sheep’s head mushrooms. They exhibit a tasty umami flavor, making it a sought after culinary ingredient, but they also offer an impressive nutritional profile. Maitakes are naturally rich in antioxidants, beta-glucans, potassium, fiber, vitamins B, C, and D, copper, amino acids, and other minerals. They are also low-calorie, low-sodium, fat-free, and cholesterol-free. 

Maitake mushrooms are of great interest to scientists because of their unique antioxidant profile. Existing research points to the fact that these mushrooms have a unique way of supporting overall health and fighting certain illnesses. They have many bioactive compounds, which likely contribute to their many medicinal properties. Continue reading to learn more about the health benefits of maitake mushrooms. 

They Provide Cancer Support

According to research, the beta-glucans in maitake mushrooms have an anti-tumor immune response. Some scientific studies on mice found that maitakes blocked tumor growth. Additional research found that beta-glucans potentially enhanced the activity of certain immune cells, including natural killer (NK) cells and macrophages. These cells help to identify and destroy cancer cells. Maitake mushrooms also promote apoptosis, which is programmed cell death that eliminates abnormal (cancerous) or damaged cells. Some studies suggest that maitake mushroom extracts may induce apoptosis in breast cancer and bladder cancer cells. One such extract, which is available in supplement form, is maitake D-fraction. Vitamin C helps to enhance this extract’s function to make it more effective in the body. 

They May Support Healthy Blood Sugar

A study from 2015 found that maitake mushrooms had a positive effect on rats with type 2 diabetes. Over the course of the study, the rats consumed maitake mushrooms, which had a positive effect on blood glucose levels. Study authors were able to conclude that the bioactive compounds in maitake mushrooms helped improve glucose tolerance. A separate study on diabetic mice found that maitake mushroom powder exhibited anti-diabetic properties, improving the condition of the mice over four months. Human research is necessary, but initial studies on animals are promising. 

They Promote Fertility

Before we explain how maitake mushrooms promote fertility, it’s crucial to understand that research is limited. Additionally, the research was specifically focused on how they affected women with polycystic ovarian syndrome (PCOS). This is a condition that causes the ovaries to develop fluid-filled cysts around their outer edges. These cysts contain follicles, but don’t release eggs, resulting in infrequent periods, excess hair growth, and lack of ovulation. A Japanese study from 2010 monitored women with PCOS who either took a maitake mushroom extract or the clomiphene citrate drug. At the end of the study, the maitake extract induced ovulation in 77% of PCOS participants, showing a very similar result to the prescription drug. 

They May Reduce Blood Pressure

Earlier in the article, we discussed the D-fraction maitake extract, which can induce apoptosis. In an animal study, researchers gave that D-fraction extract to rats and found that it reduced age-related high blood pressure. The extract also improved insulin sensitivity, which could help explain why maitake can aid with cholesterol reduction. In an older study from 1989, researchers fed maitake mushrooms to rats for eight weeks. At the end of the study, the rats had lower blood pressure, triglyceride, and cholesterol levels. The ability to lower all of these markers suggests that maitake mushrooms may be able to reduce the risk of metabolic syndrome and heart disease. 

They Support Immune Function

The beta-glucans in maitake mushrooms work to encourage optimal immune function. The polysaccharides work to optimize immune response, enhancing the body’s overall resilience towards foreign invaders. The bioactive polysaccharides support humoral and cellular immunity, two actions that ward off pathogens. This is particularly useful whether a virus is going around the office, or you are stressed and have a weakened immune system. When compared to shiitake mushrooms in a 2014 animal study, maitake mushrooms stimulated a more intense immune response. 

They May Balance Cholesterol Levels

If you have higher levels of low-density lipoprotein (LDL) cholesterol, you have a higher risk of heart disease. Although high cholesterol can result from poor diet and genetics, health experts suggest that insulin resistance plays a role in cholesterol levels. As it turns out, the antioxidants in maitake mushrooms work to reduce oxidative stress and inflammation. When inflammatory markers reduce, less cholesterol accumulates in the arteries. That ultimately helps protect you from heart disease.

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It’s no secret that we live in the age of distraction. With endless information at our fingertips, both on computers and cellphones, completing a 30-minute task can seem like an impossible feat. People can’t even make it through a one-minute video! In theory, a person should be able to accomplish a lot within an eight-hour workday, but this proves difficult if you don’t have solid work habits. 

According to psychologists, it’s unlikely that people focus or give undivided attention to any one task for more than three to five minutes at a time. Emails, text alerts, social media notifications, calls, conversation, and more are primary distractions. The crazy thing is that you can leave all of those things by the wayside, but you’re drawn to those distractions. Each person is very capable of avoiding work by paying attention to the aforementioned distractions. 

How Do You Fight The Distractions?

The ability to focus is one of the hardest things to master in this life, and it’s one of the primary keys to success. The fact of the matter is that the brain can’t deal with perpetual distractions that try to disrupt your focus. However, you are able to train your brain and avoid the temptation of common distractions. You have to power to find more focus at work to function better and not be dependent on distractions. Below, you’ll find out what these tips are and how they can help improve your focus at work.

Put Your Phone Face Down

Studies have shown that each notification you see on your phone results in a small release of dopamine in the brain. The alert makes you feel excited, connected, and happy. It’s not feasible for someone to go from checking their phone all day to not checking it at all. For this reason, start small by facing your phone down and turning off the ringer. If you don’t see the notification, you won’t want to check it constantly. Additionally, set a timer on your phone for once every hour. Dedicate no more than five minutes to checking texts or emails, and then set the phone face down again.

Work In Blocks

Experts say that our attention span and ability to focus wanes as we continue to work throughout the day. By the end of the workday, it’s more common to get sucked into the vortex of distractions. It’s beneficial to set timers to take small breaks toward the end of the day. Reset your focus every hour by stretching, walking around the office, or listening to a song. 

Embrace Mushrooms

We’re not talking about magic mushrooms, although the medicinal properties of brain-boosting mushrooms seem magical. Thanks to numerous teas, capsules, and powders, it’s easy to make a focusing cup of mushroom tea that helps enhance attention and productivity. Some great mushrooms that improve focus and cognition include cordyceps, maitake, lion’s mane, and reishi. You won’t get the jitters of caffeine when you take these mushrooms, either!

The Pomodoro Technique

Spoiler alert: this helpful tip does not involve eating the classic Italian tomato sauce that you mix with pasta. The Pomodoro technique is a proven work schedule that involves working for 25 undisturbed minutes, and then breaking for five minutes. The “pomodoro” is the 25-minute focused time of work. Studies have shown that people who work in shorter bursts with frequent breaks are more productive than those who try to engage in a more traditional work schedule.

Plan Out Each Hour

Many people thrive off visual goals, so writing critical tasks down for each hour helps the brain stay motivated. If you need to accomplish a task within the next hour, write it down and you’ll be more determined to complete it. Write down tasks every hour and you’ll find that you can manage your work much more efficiently. Crossing them off your list also fills you with great satisfaction.

Schedule Distraction Time

Everyone needs distractions, no matter who they are. Some people need to check social media and others need to get lost in a pointless game that helps reduce stress. Make your distractions work for you, not against you, by scheduling distraction time. You can think of this time as a small reward for powering through work for a solid chunk of time. Remember, set a time limit on this distraction time to avoid losing control. 

Practice Things Without Distractions

How do you get better at avoiding distractions? The answer is that you practice not being distracted. Start small by eating lunch without watching something on your phone. Eat your meal and don’t read, check emails, or watch YouTube videos on your phone. Once you finish, reward yourself with some distractions. Don’t doodle on your notepad in meetings or play on your phone. Be in the meeting. These things will help you develop a less-distracted work life. 

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The magical world of medicinal mushrooms has received a lot of attention within recent years. In case you haven’t noticed, there are supplements, teas, coffees, tinctures, and more that contain a variety of medicinal mushrooms. From their ability to improve lung diseases to their cancer fighting benefits, medicinal mushrooms can seemingly do no wrong. It’s about time that the Western health world caught on to the healing properties of fungi!

The use of medicinal mushrooms, like the reishi mushroom, is relatively new in the United States. In Asia, specifically China and Japan, these mushrooms have been added to standard cancer treatments for more than 30 years; although, the use of medicinal mushrooms in Asia dates back hundreds of years. In fact, there are more than 100 types of mushrooms with anti-cancer properties in Asia. The primary ones that people use in therapy include the Grifola frondosa (maitake), Coriolus versicolor (turkey tail), Lentinus edodes (shiitake), and the Ganoderma lucidum (reishi).

Reishi Mushrooms And The Immune System

Naturopathic doctors in Asia recommend reishi mushroom to people who require immune support. In Poland, reishi mushrooms are food supplements, which adapt to chemical imbalances in the body and corrects them. The American Herbal Pharmacopoeia recommends reishi mushroom for its ability to boost immune function. In fact, test-tube studies revealed that reishi can influence genes in white blood cells, which are crucial parts of the immune system.

According to research on cancer patients, reishi mushroom has the ability to increase the activity of natural killer cells (NK cells). NK cells work to fight cancer and other infections in the body. One study found that after ingesting reishi mushroom, the host increased NK cell activity and lymphocyte function, which also works to combat cancer and infections. While these studies proved that reishi consumption increases immune function and NK cell activity to fight cancer cells, future studies need to focus on long-term survival rates of patients after reishi supplementation.

Reishi Mushrooms For Cancer Treatment

Cancer patients want to do everything in their power to fight off the cancerous cells or tumors in the body. If possible, avoiding radiation and chemotherapy is the preferred route to travel, but seldom do alternative remedies make this possible. Rather, things like reishi mushrooms get added to the treatment to boost immune function and reduce the amount of medical treatment required. Several test-tube studies found that reishi mushroom kills cancer cells. Another study examined 4,000 breast cancer survivors, and 59% of them consumed reishi mushroom in conjunction with their treatment.

According to a systemic review and meta-analysis of 5 controlled studies, cancer patients who took reishi responded better to chemotherapy or radiotherapy. The review also found that reishi increased NK-cell activity and the percentage of CD3, CD4, and CD8-positive cells, improving overall immune response. By increasing white blood cell activity, reishi mushrooms work to both fight the infection and increase the quality of cancer patients’ lives.

Conclusion

As we detailed in this article, reishi mushrooms exhibited anti-cancer activity on several molecular levels. Lung, colorectal, and breast cancer patients positively responded to the addition of reishi mushrooms to their existing chemotherapy or radiotherapy treatments. We need more studies to determine whether or not reishi mushrooms alone can fight off certain cancers. The existing studies, however, prove that reishi mushrooms may help reduce the size of certain benign tumors and reduce the rapid spread of cancer cells. We can only hope for more studies that focus on this medicinal mushroom for cancer treatment.

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We are living in strange and uncertain times and your number one priority should be improving overall health. The second area of focus is optimizing immune function, including improving immune defense to resist infection. Because the body can be exposed to various germs, toxins, or harmful threats on a daily basis, the immune system is constantly at work to keep you as healthy as possible. During these times, the best way to do that is through immune system regulation.

What Is The Immune System?

The main function of the immune system is to defend the body against infection from harmful microbes and pathogens, provide round the clock surveillance of malignant cell growth, and to clear damaged tissues. If that wasn’t enough work, the immune system also develops tolerance to avoid unwanted response to healthy tissues of both foreign substances and the self. There are hereditary, environmental, lifestyle, and nutritional factors that influence the immune system’s ability to function optimally. All evidence points to the fact that nutrition plays the largest role in healthy immune function.

You Need To Regulate, Not Stimulate

There’s a lot of talk about boosting the immune system, and this is beneficial in certain instances, but not all infections require an immunity boost. Too much stimulation can result in overreaction, which can turn the immune system against itself. It’s all about balance because a regulated immune system doesn’t overreact or underreact. This concept of regulation also applies to the rest of your body, including regulating stress, emotions, panic, and fear, all of which can impair immune function and make you more susceptible to developing infections. Luckily, you can easily regulate the body by:

• Getting plenty of rest (7-8 hours of sleep per night is optimal)
• Spending time outdoors/in nature (reports show that being in nature helps to naturally reduce stress levels)
• Meditating daily to calm the mind and body
• Eating as healthy as you can (this means focusing on plant-based foods like fruits, vegetables, nuts, seeds, whole grains, and legumes)
• Incorporating movement into daily life (you don’t need to overexert yourself, but moderate exercise helps to decrease stress, boost energy levels, and promote lymphatic drainage)
• Doing things that help you relax (listening/playing music, taking baths, gardening, or exercising)

What Happens When The Immune System Overreacts?

The immune system’s job is to detect harmful threats (viruses and bacteria) that the body encounters. When it encounters these threats, an alarm system goes off and one of the primary alarm proteins is known as galectin-3 (Gal-3). This protein urges other immune cells to respond and sets off immune reactions like inflammation, a necessary response. Gal-3 can go into overdrive, however, and cause an excessive inflammatory response, which can lead to a cytokine storm. This can be dangerous, especially for people with respiratory infections, because the lungs can become overly inflamed.

How To Regulate The Immune System

For centuries, traditional Asian medicine has used medicinal mushrooms for their ability to reduce inflammation and adjust the immune system. These mushrooms (maitake, shiitake, cordyceps, coriolus, tremella, umbellatus, and reishi) are adaptogenic, which means they adapt to immediate circumstance to survive. This quality is beneficial for immune system regulation. Medicinal mushrooms also contain antioxidant, antimicrobial, and antiviral properties, but you can’t just rely on mushrooms to regulate the immune system. You need other immune-regulating herbs with powerful antiviral and anti-inflammatory properties.

Herbs With Antiviral Properties

• Ashwagandha
• Star Anise
• Licorice
• Honokiol

Herbs With Anti-Inflammatory Properties

• Turmeric
• Ashwagandha
• Ginger
• Honokiol

Herbs For Immune System Regulation

• Astragalus
• Artemisia
• Eleutherococcus
• Ashwagandha

All of the aforementioned herbs are essential tools to have in your antiviral toolkit. In your journey to a healthier immune system, always remember that regulation is key. Too much overreaction can harm the body and lead to dangerous cytokine storms. Refer back to these herbs if you ever feel that your immunity is not properly regulated.

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Vitamin D is a fat-soluble nutrient compound, which plays a major role in the body’s overall health. It comes in the form of Vitamin D1, D2, and D3 and is best known for being a much-needed nutrient that aids in calcium absorption, the building block for strong, healthy bones.  Sometimes referred to as the “sunshine vitamin,” Vitamin D may help to improve your mood, cognition and pain tolerance.

The Importance Of Vitamin D

The sun’s rays are an essential source of light and warmth for not only the human body, but also the living earth it self. Exposure to sunlight can help ensure proper circulation of vitamin D within the body via the skin. Vitamin D is also necessary for proper calcium absorption, improved dental health, and it plays a role in brain development. Low vitamin D levels have been associated with increased risk of hypertension, infectious diseases like influenza or tuberculosis, and several autoimmune disorders.

Unbeknownst to many, the consumption of Vitamin D can also help your body defend itself from harmful, foreign organisms. It has the ability to either amplify or limit the body’s innate and adaptive immune responders, depending on the amount of the nutrient is absorbed into the body or the lack there of.

*4000-6000 IU/day is a mother’s required intake if the infant is not receive 400 IU/day.

Mushrooms And Vitamin D

The common thought is that vitamin D can only be absorbed by being in the sun, via supplementation, or by eating fortified foods. Little did you know that vitamin D is present in the produce section of markets in the form of mushrooms. Wild mushrooms have been extensively studied for their effects on combatting a wide range of illnesses. Maitake, Portobello, oyster, shiitake, chanterelle, and morel mushrooms all contain vitamin D, and the more sunlight they are exposed to while growing, the more vitamin D they contain. Similar to humans, mushrooms convert a precursor to vitamin D, ergosterol, into vitamin D2 when exposed to sunlight. Vitamin D2 differs from the vitamin D3 found in animal products, but nutritionists confirm that this form is bioavailable and absorbable.

Vitamin D And The Immune System

The immune system is a vital component in maintaining your well-being, given that it is your body’s natural defense against sickness and disease. Vitamin D has been known to combat infections, help the body remain balanced during a cold or flu, and energize the enzymes in white blood cells.

In 2009, the National Institute of Health (NIH) warned that people with low levels of vitamin D had higher risks of frequent colds and influence. The NIH, after conducting clinical trials of Vitamin D supplements in 2017, found that it helps reduce the risk of developing respiratory infections in approximately 42% of the people with a low baseline level of Vitamin D.

The conclusion of the clinical trials suggests daily or weekly consumption of Vitamin D, in low doses, is much more effective in treating respiratory problems as opposed to high amounts in a short period of time. Now more than ever, it’s important to take as much precaution as possible in order to maintain a healthy lifestyle. Daily or weekly supplementation of vitamin D is great way to keep the immune system balanced during high health risk circumstances such as the cold and flu season.

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As many of you know, what you put in your body can have a big influence on your overall health. The same goes for your lungs, because many foods or substances can damage lung tissue or negatively impact their function. If you have an existing lung condition, such as asthma or COPD, or just want to boost overall lung health, the foods in this article are about to come to the rescue.

How Do The Lungs Work?

The lungs are comprised of thousands of branching tubes that end in tiny air sacs, also known as alveoli. There are over 300 million alveoli in your lungs! In terms of space, they could fill up the entire surface area of a tennis court. And these alveoli maximize the exchange of gases because they are thinner than tissue paper. The lungs are quite remarkable and should be cared for like a prized possession, especially since they play a large role in immune health.

We are constantly exposed to various microbes and pollutants on a daily basis. The mucus in the lungs actually capture these microbes and expel them via tiny cilia for us to cough out. It can take much more than avoiding cigarettes to keep the lungs healthy, which is where foods come into play.

How Does Food Affect The Lungs?

A diet that is rich in nutrient-dense foods can benefit all of the body’s systems and organs by providing antioxidant protection. Specific nutrients assist with healthy breathing, and some can even help reduce symptoms of respiratory conditions. The food you eat produces carbon dioxide, which is a waste product that is expelled through exhaling. Different foods produce different amounts of carbon dioxide. Reports have shown that a low-carb diet that is rich in healthy fats can assist with healthier breathing. A diet rich in unhealthy fats (think saturated fats and trans fats found in processed foods and meats) has been linked to an increased risk of lung cancer. Finally, higher consumption of fruits and vegetables has exhibited healthier lung function. Eat the following foods to help you breathe easy.

Garlic

Garlic contains powerful antioxidant and anti-inflammatory properties that work to combat oxidative stress in the lungs and the rest of the body. One study found that consuming raw garlic at least twice a week led to a decreased risk of developing lung cancer over time.

Green Tea

Many people love green tea because of its high antioxidant content that includes quercetin, which acts like a natural antihistamine. By slowing the release of histamines, quercetin helps to reduce inflammation and protect the lungs from any irritants. Green tea is also rich in the antioxidant flavanol known as epigallocatechin-3-gallate (EGCG), which has been known to benefit the cardiovascular system and have anti-cancer properties.

Water

Water is life, people! There’s no reason to omit water from your diet because filtered water works to keep blood flowing to and from the lungs. Water helps to hydrate the lungs and keep mucus flowing. As we mentioned earlier in the article, mucus helps trap microbes, toxins, and other pollutants and move them out via cilia. When you don’t drink enough water, the lungs have to work harder and may not be as effective. Click here if you need help drinking more water.

Ginger

Known for soothing a sore throat, ginger is a powerful spice that has been extensively studied for its myriad medicinal properties. When it comes to lung health, ginger has been known to help decrease lung damage and protect against inflammation in the lungs. Preliminary animal studies revealed that ginger extract prevented DNA and tissue damage in the lungs caused by alcohol.

Mushrooms

Part of maintaining a healthy immune system is getting a sufficient amount of vitamin D. Nutritionists have explained that low vitamin D levels are associated with increased childhood asthma, whereas healthy vitamin D levels help reduce asthma attacks. Obviously, one of the best ways to increase vitamin D intake is by absorbing sunshine, but mushrooms can help you up your vitamin D levels as well. Mushrooms, especially ones that were exposed to a lot of sunlight, are some of the best natural sources of vitamin D. Aim to eat maitake and Portobello mushrooms.

Turmeric

Turmeric is praised for its ability to help reduce inflammation, and this is largely attributed to curcumin, the active ingredient. Curcumin can help relieve chest tightness and inflammation, both of which are associated with asthma. One study followed 77 participants with mild or moderate asthma. They took curcumin capsules for 30 days, and the results found that they had reduced obstructions in airways.

Leafy Greens

One of the best ways to encourage healthier lungs is by protecting them from inflammation and infection. Leafy greens like spinach, kale, arugula, chard, collards, and romaine lettuce are rich in anti-inflammatory properties and chlorophyll, which helps to support blood flow to the lungs. Additionally, leafy greens contain carotenoids like lutein and zeaxanthin, which help remove potentially harmful free radicals from the body.

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Humans have used mushrooms for their medicinal properties for thousands of years. Roughly 2,000 of the estimated 14,000 species of mushrooms are considered to be edible. Of those 2,000 edible mushrooms, about 270 species have therapeutic properties or preventative agents that contribute to the overall health and wellness of the human body. Many people cook with mushrooms to add an earthy flavor to meals, but more and more people are gravitating toward the medicinal use of mushrooms.

The Power Of Fungi

This list of medicinal mushroom benefits is a lengthy one, which is why they have been regularly prescribed in Eastern Medicine. They are not intended to be eaten raw or in whole form; rather, they should be consumed in the form of a powder or extract. While mushrooms have not been deemed cures for any condition, they can be sidekicks for the immune system, reduce inflammation, decrease cancer risk, assist with balancing hormones, and boost brain health. So let’s explore the magical world of mushrooms to help you better understand the healing properties they possess.

Fill Up On Chaga For The Most Antioxidants

Chaga mushrooms have been researched for their ability to fight free radicals, reduce inflammation, and their incredible antioxidant content. Chaga’s antioxidants work to lower LDL cholesterol levels (the bad cholesterol), fight oxidative stress, and slow the growth of certain cancer cells. Many people enjoy consuming chaga mushrooms because of their ability to improve skin health and reduce wrinkles.

Lion’s Mane For Brain Health

The neurohealth properties of lion’s mane mushrooms have become increasingly popular, to the point where fancy coffee shops offer lion’s mane infused coffee. Many studies have found that this mushroom may reduce the risk of neurodegenerative disease-induced cell death. This means that lion’s mane may reduce the risk of Alzheimer’s and Parkinson’s, in addition to improving memory, focus, and overall cognitive function.

Fight Cancer With Turkey Tail

Resembling a fanned out turkey tail, the turkey tail mushroom ranks high on the list of medicinal mushrooms. Known for its potent anticancer properties, turkey tail mushrooms contain a compound known as polysaccharide-K (PSK), which enhances immune function. In fact, PSK has been approved as an anticancer prescription drug in Japan. Preliminary research has shown that turkey tail mushrooms can fight leukemia cells, improve the immune system of chemotherapy patients, and improve the survival rate of people with certain cancers.

More Maitake For Improved Blood Sugar

Maitake translates to “dancing mushroom” in Japanese, attributed to the fact that samurai had to forage for these deep in the mountains and forests of Japan. Upon finding them, they would dance for joy. Maitake is a mushroom that should be in your medicinal mushroom cabinet, and not just for the immunomodulating properties. Matiake contains SX-fraction, a water-soluble compound that can help counteract metabolic syndrome, also known as Syndrome X. SX-fraction is known for its ability to help reduce blood glucose levels and blood pressure. Acting as an adaptogen, SX-fraction works to balance the blood sugar levels for those with either hyperglycemia or hypoglycemia.

Cordyceps For An Energy Boost

If you need a pick-me-up, then cordyceps is the fungus for you. Known for its ability to reduce fatigue and increase energy, cordyceps has been a mainstay in Chinese medicine for over 1,300 years. Cordyceps were quite valuable in Ancient China because they only grew in the Himalayas at 12,000 feet above sea level. Harvesting this original strain was challenging, making them expensive for traders and vendors. Even though other strains of cordyceps now grow in other parts of the world, the strain that is still harvested in the Himalayas can fetch $500 to $1,300 per ounce. The beta-glucans in cordyceps help deliver oxygen to the body on a cellular level, increasing energy and stamina. This mushroom also helps to increase adenosine triphosphate (ATP) levels in the body, and ATP is essentially the body’s primary energy supply and is necessary for all cellular processes.

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Over the past century, the average American has increased normal, suggested portion sizes and processed & packaged foods have become dietary staples. Most pantries or cabinets are filled with canned or boxed foods, freezers contain highly processed meals, and sugary, fatty sauces and condiments line refrigerator shelves. There is no way that you can satisfy the recommended daily intake of essential nutrients if you are only eating those foods.

What Are Essential Nutrients?

The body cannot make sufficient amounts of certain nutrients on its own, which is why you have to obtain those nutrients via your diet. Essential nutrients are mostly found in various foods, but they are plentiful in plant-based options like fresh fruits, vegetables, nuts, seeds, legumes, and whole grains, as opposed to packaged or processed foods that are fortified with nutrients. Below, you will find the common essential nutrients, which most people don’t consume enough of, and where you can find them.

Vitamin D

Vitamin D aids with the absorption of calcium and phosphorus from the digestive tract. This process needs to happen in order to maintain healthy teeth and bones. The body also requires vitamin D for optimal immune and muscle function. You can absorb vitamin D naturally by being in the sun for about 15-30 minutes a day. For those who live in areas where sunlight isn’t as prevalent, mushrooms (maitake, shiitake, and portobellos) are the best natural sources of vitamin D.

Folate

Make sure you get folate and not folic acid, which is the synthetic form of folate. You can obtain folate from most leafy greens, avocado, citrus fruits, asparagus, and certain nuts and legumes. Folate is an integral B-vitamin that encourages healthy cell development. Pregnant women are recommended to eat folate-rich foods to aid healthy fetal development and reduce the risk of birth defects.

Potassium

Potassium works to maintain healthy blood pressure levels by ridding excess sodium from the body. It also helps the central nervous system send impulses all through the body. Consuming potassium has also been linked to a reduced risk of osteoporosis, heart disease, and diabetes. On the other hand, potassium deficiency has been linked to muscle cramps, fatigue, and constipation. Great potassium sources include melons, bananas, apricots, citrus fruits, strawberries, carrots, broccoli, tomatoes, and avocados.

Vitamin A

Supporting healthy vision and the efficient transmission of electrical signals from the eyes to the brain, vitamin A is an essential nutrient that people often neglect. Vitamin A encourages healthy immune function by supporting mucus membranes, which help to fight off infections. You can find vitamin A in the form of beta-carotene, which the body converts into vitamin A, in carrots, sweet potatoes, papayas, apricots, peaches, winter squash, and leafy greens.

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Standing outside and absorbing the sunlight is probably one of the easiest things you can do. Oh wait…sitting outside absorbing the sunlight is probably easier, or maybe lying flat is the easiest. Anyways, up to 90% of American adults are believed to have mild vitamin D deficiency. If that percentage shocked you, it is thought that one billion people worldwide have low levels of vitamin D.

Vitamin D deficiency may not seem like a big deal, but having low levels of this nutrient can lead to a variety of health complications. Vitamin D deficiency has been linked to several autoimmune diseases, certain cancers, hypertension, and various infectious diseases. People who work indoors or people who live in northern regions of the world, where year-round sunlight isn’t as prevalent, are at a high risk for developing vitamin D deficiency.

What Is Vitamin D?

Every cell in the body has a vitamin D receptor, and our bodies make most of the vitamin D on their own, as opposed to relying on food sources. Vitamin D is stored in the liver and fatty tissues, but excess body fat can absorb vitamin D and prevent it from being used. This is why overweight people tend to have lower levels of vitamin D.

When UV-B sunrays hit the skin, a substance in the skin converts them into vitamin D3. Vitamin D becomes a hormone in the body, specifically a precursor to a steroid hormone. It helps to protect us from certain cancers and has a beneficial impact on blood pressure, mood, brain function, and immune function.

The Problem With Fortified Vitamin D Foods

Most foods that are fortified with vitamin D or other dietary supplements contain ergocalcifero, which is a type of vitamin D2 that cannot be absorbed by the body. Additionally, the body cannot convert vitamin D2 to do what it needs.

Vitamin D in Mushrooms

Mushrooms are unique, in regards to vitamin D. They are one of the only plant-based sources of vitamin D, which is usable and easily absorbed by the body. Mushrooms mimic human skin in the way that they absorb more vitamin D when exposed to the sun. Portobello and maitake mushrooms are excellent shources of vitamin D.

Symptoms Of Vitamin D Deficiency

Identifying the symptoms of vitamin D deficiency can be difficult because they are often subtle. Muscle weakness or bone pain can indicate vitamin D deficiency. Sometimes, however, people will not experience any symptoms, which can be harder to detect the deficiency. Causes for vitamin D deficiency are detailed below.

Sunscreens

Doctors encourage people to use sunscreen, due to the rise in skin cancer cases in recent years. Even if you put on SPF 8 sunscreen, the body’s ability to make vitamin D from sunlight is decreased by 90 percent. Additionally, the standard, doctor-recommended SPF 30 sunscreen reduces the body’s ability to make vitamin D by roughly 99 percent. We aren’t saying that you shouldn’t put sunscreen on, especially if you are in the sun all day, but we are saying that you should use a natural, safe brand that doesn’t harm your skin or the ocean.

Lack Of Sun

This is somewhat linked to the excessive use of sunscreen. It is important for the skin to receive direct sun exposure. More people are also spending more time indoors than outdoors. Exercise happens in the gym, people work indoors, and a lot of people spend their free time relaxing in their homes, movie theaters, or places that are shielded from natural sunlight. People are not getting enough sun exposure!!! The human vitamin D system begins with the skin, so get out in the sun.

Recommended Sun Exposure

People with pale skin are recommended to have 15-20 minutes of direct sun exposure every day. People with darker skin need to spend about 40 minutes in the sun every day to maintain healthy vitamin D levels.

It’s integral to get sufficient sun exposure every day because vitamin D deficiency has been linked to the following health problems:

• High blood pressure
• Arthritis
• Insomnia
• Heart disease
• Chronic pain
• Fibromyalgia
• Autoimmune diseases
• Osteoporosis

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Osteopenia is a disease that occurs when your bones are weaker than normal, but not so far gone that they break easily. Think of it as a midpoint between healthy bones and osteoporosis. It usually occurs after the age of 50, although the exact age depends on how strong your bones are when you are born. If they are hardy, you may never get osteopenia. Osteopenia is not inevitable; diet and exercise can help your bones remain dense and strong for decades, but some people are genetically prone to it. Women are also more likely to get it than men.

What Causes Osteopenia?

This disease has multiple causes, although the most common include genetics (family predisposition to osteopenia or osteoporosis), and hormonal, including decrease of estrogen, or testosterone. Certain medications, smoking, and excess alcohol consumption may also be causes of osteopenia. A lack of calcium and vitamin D in your diet can be aspects that generate a greater loss of bone density, increasing the probability of you getting osteopenia, or osteoporosis.

Natural Remedies

Load Up On Your Calcium and Vitamin D Foods

Calcium is perhaps the first nutrient you think of when it comes to maintaining healthy bones. However, introducing both calcium and vitamin D to your diet can make your bones dense and strong. That is because vitamin D helps the intestines absorb calcium from the foods we eat. Vitamin D can be absorbed via exposure to natural sunlight, and you can eat tofu or a variety of mushrooms (maitake, Portobello, morel, button, or shiitake). Calcium can be found in spinach, kale, dandelion greens, oats, and these other foods.

Exercise

Exercising may help prevent fractures, stop further bone loss, and increase your bone density. You should include both balance and weight-bearing exercises to your workouts; balance so that you are less likely to suffer a fall, and therefore, a fracture. Weight-bearing exercises, on the other hand, can stimulate the body’s osteoblasts, which are the cells in charge of producing bone formation.

Increase Bone Density With Herbs

Herbs such as dandelion shoots, horsetails, and nettles, can help build strong bones and prevent bone diseases. Dandelion not only contains calcium, it is also rich in boron, a mineral critical to strong bones. Horsetail may improve the bone-building ability of osteoblasts, while nettle contains an abundance of calcium.

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