Neuropathy No More neuropathy No More By JODI KNAPP neuropathy is one of the most painful diseases which can make people suffer a lot. Even though medical science has progressed a lot, it could not really found a solution for this condition. This is because the condition is deep routed. You have to make sure that you are changing some of the lifestyle patterns to get relief from the symptoms. The Neuropathy No More is exactly what you need for that. This program is quite helpful and can provide you with all the important information that you will need to ensure better life without the symptoms.
What are the best dietary sources of vitamin B12?
Vitamin B12 (cobalamin) is required for nerve function, red blood cell production, and DNA synthesis. Since it’s predominantly contained in animal foods, it can be difficult for those who follow a vegan or vegetarian diet to get enough. The following are the richest food sources of vitamin B12:
1. Meat and Poultry
Beef liver: One of the richest food sources for vitamin B12. A small portion (about 3 ounces) can provide several times the daily requirement.
Chicken: Excellent source of B12, especially dark meat, which contains more than white meat.
Turkey: Similar to chicken, turkey provides a good quantity of vitamin B12, especially the darker cuts.
2. Fish and Shellfish
Salmon: Great source of vitamin B12, and healthy omega-3 fats. Particularly great for the heart and brain.
Trout: Another B12-rich fish. A 3-ounce portion will provide a day’s requirement.
Tuna: Fresh tuna or canned are both good sources of vitamin B12.
Clams: One of the richest sources of B12, and a small portion provides many times the daily value.
Sardines: They are packed with B12, and they are also good sources of omega-3s and calcium.
Mussels and oysters: Both are full of B12 and can be incorporated into meals to make them different.
3. Dairy Products
Milk: A definite source of B12, especially for vegetarians and those who do not consume meat or fish.
Cheese: Swiss cheese and cottage cheese, which contain high levels of B12.
Yogurt: Vitamin B12-rich, especially in plain and unsweetened types.
4. Eggs
Eggs: Particularly the yolk, which contains a good amount of vitamin B12. Eggs are a great source for vegetarians to boost their B12 intake.
5. Fortified Foods
Fortified cereals: Breakfast cereals are generally fortified with vitamin B12, so they are a great source, especially for vegans or those who are on an animal-free diet.
Fortified plant milk: Almond milk, soy milk, oat milk, and rice milk are typically fortified with B12 and can be used as a good replacement for dairy milk.
Fortified nutritional yeast: Nutritional yeast is usually fortified with B12 and can be served as a topping for various foods like pasta, salads, and popcorn.
Fortified tofu: Some brands of tofu are fortified with B12, which might be useful for vegetarians and vegans.
6. Supplements
For those who are not able to absorb vitamin B12 from food, vitamin B12 supplements (pills, sublingual tablets, or even injections) are prescribed. These are usually for individuals suffering from such medical ailments as pernicious anemia, Crohn’s disease, or gastric bypass surgery.
7. Organ Meats
Lamb or beef liver and kidneys are excellent sources of vitamin B12. Although not consumed regularly, they are the densest forms of the vitamin.
Key Takeaways:
Animal-based foods are richest sources of vitamin B12 like meat, poultry, fish, eggs, and milk products.
Fortified foods also serve as a good source of vitamin B12 for individuals who do not consume animal products, like fortified cereals, plant milks, and nutritional yeast.
Supplements are applicable for individuals who are unable to absorb B12 from food or are strictly following a plant-based diet.
In case you need help with meal planning or finding more sources of B12, feel free to let me know!
Vitamin D is an important player in nerve well-being, and its deficiency has been linked to many neurological conditions, including neuropathy. While the exact mechanisms remain under study, there are several mechanisms whereby vitamin D can impact neuropathy symptoms:
1. Nerve growth and regeneration
Nerve Growth Factor (NGF): Vitamin D is involved in the regulation of nerve growth factors, such as NGF, which are involved in the growth, upkeep, and repair of nerve cells. NGF acts to safeguard nerve cells and facilitates the healing of damaged nerves.
Nerve Regeneration after Injury: Correct vitamin D levels may accelerate nerve regeneration and minimize the severity of nerve damage due to diseases like diabetic neuropathy and other peripheral neuropathies.
2. Anti-Inflammatory Effect
Anti-inflammatory Effects: Vitamin D also has anti-inflammatory effects, and this can be of help to individuals suffering from neuropathy. Sustained inflammation is a contributory factor to the progression of nerve damage, especially in disorders like diabetes and autoimmune disorders.
Proinflammatory Cytokines: Vitamin D modulates the immune system and can reduce the production of proinflammatory cytokines, which are pro-inflammatory molecules. By reducing inflammation, vitamin D can reduce pain and discomfort associated with neuropathy.
3. Pain Management
Pain Sensitivity: Vitamin D deficiency has been linked with increased pain sensitivity and chronic pain conditions, including those with neuropathy. The evidence suggests that patients with neuropathy who are vitamin D deficient will experience more pain and increased discomfort from neuropathy symptoms.
Neuropathic Pain: Some research indicates that vitamin D may reduce neuropathic pain, which is common in patients with conditions like diabetic neuropathy, alcoholic neuropathy, or idiopathic neuropathy. Vitamin D may act directly on the pain pathways of the nervous system by modulating the activity of the nerve receptors responsible for transmitting pain.
4. Vitamin D and Calcium Balance
Calcium Regulation: Vitamin D plays a significant part in calcium regulation in the body. Calcium has an important role to play in nerve function, such as in the conduction of nerve impulses. Insufficient vitamin D has been implicated to cause defects in calcium metabolism that, subsequently, may interfere with nerve function and cause weakness in muscles, numbness, and tingling, which are hallmark signs of neuropathy.
Bone Health and Neuropathy: Vitamin D also plays a role in ensuring bone health, and patients with neuropathy can also experience bone pain or muscle weakness due to a lack of vitamin D. In this way, the treatment of a vitamin D deficiency can lead to an overall improvement in physical function, including muscle and nerve function.
5. Immune System Modulation
Autoimmune Neuropathy: In some cases, neuropathy might be brought on by autoimmune conditions like Guillain-Barré syndrome, CIDP, or multiple sclerosis in which the immune system attacks the nerves. Vitamin D has also been discovered to play a role in immune function, and a deficiency in vitamin D may be responsible for causing or worsening autoimmune diseases that lead to neuropathy.
Autoimmune Response: Optimal levels of vitamin D may influence the immune response to potentially reduce the severity or degree of autoimmune-related neuropathy.
6. Vitamin D Deficiency and Neuropathy Risk
Higher Risk of Neuropathy: Low vitamin D levels have been linked with a risk of neuropathy, especially in those with diabetes, chronic kidney disease, multiple sclerosis, and rheumatoid arthritis. In fact, certain studies suggest that patients with chronic neuropathy have lower vitamin D levels than healthy individuals.
Increased Risk in Elderly Adults: Elderly adults are particularly vulnerable to both vitamin D deficiency and neuropathy since aging can lower the body’s ability to synthesize vitamin D from sunlight. This adds to the need for adequate vitamin D intake even more so for the maintenance of nerves in elderly individuals.
7. Vitamin D Receptors in Nerves
Nerve Cells Have Vitamin D Receptors: Nerve cells have their own special receptors for vitamin D, which are known as vitamin D receptors (VDR). These receptors allow vitamin D to directly affect the functioning and health of nerve cells. Research suggests that vitamin D may have an effect on genes that participate in the differentiation and functioning of nerve cells.
Direct Neuroprotective Action: Vitamin D may also act directly on nerve cells to reduce oxidative stress (which damages nerve tissue) and improve overall nerve integrity. The presence of vitamin D receptors in nerve tissue indicates that vitamin D acts directly in nerve health and protection.
8. Vitamin D and Diabetes-Related Neuropathy
Impact on Diabetic Neuropathy: Diabetic individuals are at their highest risk from diabetic neuropathy, a disorder resulting from prolonged high blood levels of glucose caused by nerve injury. Scientific research suggests that supplementing with vitamin D may ameliorate diabetic neuropathy through enhanced insulin sensitivity, reduced inflammation, and neuronal support.
Improving Blood Glucose Control: Vitamin D seems to improve insulin sensitivity and help regulate blood glucose, which can prevent or treat neuropathy in diabetic patients. Adequate vitamin D might result in better overall control of blood glucose, which might reduce the risk of nerve damage.
9. Treatment of Vitamin D Deficiency
Supplementation: If there is a deficiency in vitamin D diagnosed, in most cases this can be replenished with supplements of vitamin D. The quantity will depend upon the degree of deficiency and what is required of the individual’s health. Vitamin D can be taken orally either in the vitamin D2 form or vitamin D3 form but with D3 being more of an accepted dosage because it’s more effective and easier to use.
Sunlight: Adequate sun exposure is a natural vitamin D source as well but quite many people have found it difficult to be out in the sunlight long enough, especially in winter or even if they spend most of their time indoors. Supplementation therefore becomes essential.
Dietary Sources: Foods with high levels of vitamin D such as fatty fish (salmon, mackerel, sardines), fortified milk foods, and egg yolks can also help provide sufficient vitamin D.
Conclusion
Vitamin D exerts its profound effect on the symptoms of neuropathy via stimulation of nerve regeneration and growth, inhibition of inflammation, reinforcement of pain management, preservation of calcium homeostasis, and immunomodulation. Deficiency in vitamin D can exacerbate neuropathy symptoms, particularly in individuals with diabetes or autoimmune disorders, and indeed lead to the formation of nerve damage. Therapeutic maintenance of optimal vitamin D levels through sunlight exposure, nutrition, or supplementation can suppress neuropathy symptoms and maximize overall nerve function.
Neuropathy No More neuropathy No More By JODI KNAPP neuropathy is one of the most painful diseases which can make people suffer a lot. Even though medical science has progressed a lot, it could not really found a solution for this condition. This is because the condition is deep routed. You have to make sure that you are changing some of the lifestyle patterns to get relief from the symptoms. The Neuropathy No More is exactly what you need for that. This program is quite helpful and can provide you with all the important information that you will need to ensure better life without the symptoms.