Doug Cook RD

12/20/2025

Vitamin E ≠ one vitamin 👀

Vitamin E is actually a family of 8 different compounds, not a single nutrient.

These include 4 tocopherols and 4 tocotrienols, each with alpha, beta, gamma, and delta forms.

Collectively, scientists now group them under the name tocochromanols 🧬

What they all have in common? 👉 Antioxidant activity, meaning they help protect cell membranes from oxidative damage.

Most supplements focus only on alpha-tocopherol (the form used to meet basic requirements), but gamma-tocopherol is abundant in foods and may offer complementary antioxidant and anti-inflammatory benefits.

𝐓𝐨𝐩 𝐟𝐨𝐨𝐝 𝐬𝐨𝐮𝐫𝐜𝐞𝐬 👇

🥑 𝐀𝐥𝐩𝐡𝐚-𝐭𝐨𝐜𝐨𝐩𝐡𝐞𝐫𝐨𝐥–𝐫𝐢𝐜𝐡 𝐟𝐨𝐨𝐝𝐬
• Almonds
• Sunflower seeds & sunflower oil
• Avocado
• Wheat germ
• Olive oil

🌰 𝐆𝐚𝐦𝐦𝐚-𝐭𝐨𝐜𝐨𝐩𝐡𝐞𝐫𝐨𝐥–𝐫𝐢𝐜𝐡 𝐟𝐨𝐨𝐝𝐬
• Walnuts
• Pecans
• Pistachios
• Sesame seeds & tahini
• Soybean, corn, and canola oils

𝐄𝐚𝐬𝐲 𝐰𝐚𝐲𝐬 𝐭𝐨 𝐠𝐞𝐭 𝐦𝐨𝐫𝐞 𝐯𝐢𝐭𝐚𝐦𝐢𝐧 𝐄 𝐝𝐚𝐢𝐥𝐲
• Add nuts or seeds to oatmeal, yogurt, or salads
• Use olive or sunflower oil for low-heat cooking
• Snack on trail mix instead of ultra-processed snacks
• Blend avocado or nut butter into smoothies

Food > single-nutrient thinking ✨

11/22/2025

I've said the same: biology, physiology, anatomy etc doesn't give a rat's ass about one's dietary philosophy, values or beliefs....there are many paths to the same, biologically determined destiny and nutrient destiny and bioavailability rule

11/11/2025

An interesting video for educational purposes !

Introducing Dr. Renu Mahtani, physician, author, and global educator in autoimmune health, nutritional medicine, and vitamin D therapy - and the first specia...

11/04/2025

Best 6 nutrients for eye health!

These are the best vitamins and supplements for eye health, which are great for supporting your vision and helping you take better care of your eyes.

11/02/2025

It's World Vitamin D Day......if you haven't started (early fall is ideal), start to supplement today. It takes about 10+ weeks for vitamin D levels to level off after you start to supplement but don't wait.

If you're in the southern hemisphere, time to consider getting some safe sun exposure if you haven't already. ⁣
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Folks in the northern hemisphere, it's time to get your supplements lined up if you haven't yet. ⁣
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In the interest of saving space, I'll list a few factoids on this amazing molecule. ⁣
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1. Vitamin D can only be made meaningfully when the UVB index is 3 or >. Where you live impacts this. Rule of thumb: your shadow has to be shorter than you are tall. ⁣
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2. When supplementing, it takes 10-12 weeks for blood levels to achieve steady state (level off). It doesn't happen quickly so ideally, supplements should be started in early autumn. ⁣
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3. Heaps of cell types (not just bones) use/need vitamin D. ⁣
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4. Vitamin D positively influences over 2500 genes impacting dozens of our most serious health challenges. ⁣
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5. Vitamin D is needed for a robust immune system. ⁣
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6. In your lungs, vitamin D protects against inflammation & reduces the risk for respiratory infection-related complications. ⁣
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7. Vitamin D is 'fat soluble' meaning it has a 'large volume of distribution'. It is found in blood & fat tissues. Some is stored in fat, but not in large amounts. ⁣
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8. The larger you are (muscle, height, fat), the more vitamin D you need to achieve an ideal blood level. Lose rule of thumb: 30 IU/pound or 65 IU/kg of body weight. ⁣
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9. Magnesium is needed to convert vitamin D into its active form. Vitamin D 'turns on' vitamin K2-dependent proteins; ensure you're getting enough magnesium & K2. ⁣
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10. Vitamin D causes your immune system to produce over 200 'anti-microbial peptides'; kinda like naturally occurring antibiotics. ⁣
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11. Vitamin D works with omega-3s ⁣
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Check out www.grassrootshealth.net & www.vitamindwiki.com ⁣
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𝗡𝗼𝘁𝗲, vitamin D needs supporting nutrients: vitamins A & K2, magnesium, boron, & zinc. ⁣
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10/31/2025

It is curious...considering people voted for Carney for a decisive deal....I think 76% of our trade is with the US...thought it would have been a priority. Like him or not? We have to work with DJT

10/28/2025

Your immune system depends on what you eat every day.

Vitamins [A/retinol, Bs, C, D], minerals [selenium, zinc], protein, and healthy fats help your body make antibodies, fight off infections, and recover faster.

A balanced diet with plenty of colorful fruits, vegetables, and whole foods gives your immune cells the fuel they need to stay strong year-round. 🥦🍊💪

10/26/2025

Not how I expected it to turn out. It was much fluffier looking with more height right out of the oven.

3 simple ingredients: eggs whites, cottage cheese and cheddar cheese with pepper, onion and garlic powder.

A great snack, or part of a main meal [I'd pair it with sliced tomatoes and avocado 🥑

Super easy...the internet has endless recipes.

Next time I'll add some cropped fresh broccoli 🥦 and or spinach

10/09/2025

🌿 𝐓𝐡𝐞 𝐌𝐢𝐠𝐡𝐭𝐲 𝐖𝐡𝐢𝐭𝐞 𝐁𝐮𝐭𝐭𝐨𝐧 𝐌𝐮𝐬𝐡𝐫𝐨𝐨𝐦 🍄

Small but mighty — white button mushrooms are one of the most underrated superfoods!

Low in calories yet rich in nutrients, these humble fungi deserve a regular spot on your plate.

✨ 𝐓𝐨𝐩 𝟑 𝐇𝐞𝐚𝐥𝐭𝐡 𝐁𝐞𝐧𝐞𝐟𝐢𝐭𝐬:
• Supports Immune Health: Packed with beta-glucans that help modulate the immune response.

• Promotes Heart Health: Naturally low in fat and sodium while providing potassium to help balance blood pressure.

• Boosts Antioxidant Defenses: A top dietary source of ergothionine, a rare antioxidant that protects cells and mitochondria from oxidative stress and may help reduce inflammation and slow cellular aging.

🍽️ 𝟓 𝐄𝐚𝐬𝐲 𝐖𝐚𝐲𝐬 𝐭𝐨 𝐄𝐧𝐣𝐨𝐲 𝐓𝐡𝐞𝐦:

1. Sauté with garlic and herbs as a simple side.
2. Add sliced mushrooms to omelets or scrambles.
3. Stir into soups, stews, or risottos for umami depth.
4. Roast with olive oil and balsamic for a savoury snack.
5. Blend into ground meat for burgers or tacos — more flavour, less fat!

💡 𝐅𝐮𝐧 𝐟𝐚𝐜𝐭: Mushrooms are neither plant nor animal — they’re fungi, offering a distinct nutrient profile including selenium, B vitamins, and a unique antioxidant 𝐞𝐫𝐠𝐨𝐭𝐡𝐢𝐨𝐧𝐢𝐧𝐞 (ET) found in very few foods.

ET is made only by fungi and bacteria—humans must obtain it from foods like mushrooms. It protects cells and mitochondria from oxidative stress and inflammation.

Research shows that higher blood levels of ergothioneine are linked to lower risks of heart disease, cardiovascular mortality, and all-cause mortality.

Cohort studies also suggest regular mushroom eaters have modestly lower death risk, while higher ergothioneine levels are associated with reduced dementia incidence. Lab studies show it may slow cellular aging and protect neurons.

Are you a lover mushrooms?

10/05/2025

✨𝟒 𝐒𝐮𝐩𝐩𝐥𝐞𝐦𝐞𝐧𝐭𝐬 𝐭𝐨 𝐂𝐨𝐧𝐢𝐬𝐝𝐞𝐫 𝐟𝐨𝐫 𝐃𝐚𝐢𝐥𝐲 𝐖𝐞𝐥𝐥𝐧𝐞𝐬𝐬✨

𝟏. 𝐁-𝐂𝐨𝐦𝐩𝐥𝐞𝐱
🔹 Supports energy metabolism by helping convert food into fuel; glycolysis, Krebs cycle and the electron transport chain anyone?
🔹 Contributes to healthy brain function and stress resilience.

𝟐. 𝐆𝐥𝐮𝐭𝐚𝐭𝐡𝐢𝐨𝐧𝐞
🔹 The body’s “master antioxidant,” helping neutralize free radicals. It's also the main compound used in your body's detoxification pathways, especially in the liver
🔹 Plays a key role in liver detoxification and immune defense.

𝟑. 𝐕𝐢𝐭𝐚𝐦𝐢𝐧 𝐃𝟑 + 𝐊𝟐
🔹 D3 supports strong bones and muscle function by enhancing calcium absorption.
🔹 K2 directs calcium into bones and teeth while helping keep arteries clear.
🔹D3 is also one of the foundational nutrients for a robust immune system

𝟒. 𝐕𝐢𝐭𝐚𝐦𝐢𝐧 𝐂
🔹 Boosts collagen synthesis for skin, joints, and vascular health.
🔹 Strengthens immune defenses and reduces oxidative stress.

💧𝐖𝐡𝐲 𝐋𝐢𝐩𝐨𝐬𝐨𝐦𝐚𝐥?
Liposomal delivery protects nutrients through digestion, boosting absorption and bioavailability—meaning you get more of what your body truly needs.

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👉 Prioritize your health with smart supplementation—because small, consistent habits add up to big results.

10/04/2025

🌊✨ From the cold, deep seas comes one of nature’s oldest superfoods – cod liver oil.

Another find 2025

Once a traditional remedy, today it’s celebrated for its science-backed nutrition that fuels vitality from the inside out.

Just 1 teaspoon of this golden oil delivers:

🥕 𝐕𝐢𝐭𝐚𝐦𝐢𝐧 𝐀: 255 RAE (850 IU) → supports vision, immunity & skin health

☀️ 𝐕𝐢𝐭𝐚𝐦𝐢𝐧 𝐃𝟑: 10 mcg (400 IU) → vital for bones, muscles & immune resilience

🧠 𝐎𝐦𝐞𝐠𝐚-𝟑𝐬:

EPA: 370 mg → supports heart & joint health

DHA: 500 mg → critical for brain, eyes & cognitive function

DPA: 50 mg → the “forgotten omega-3” that amplifies the benefits of EPA & DHA

Together, these nutrients form a powerhouse for heart health, immune strength, cognitive sharpness, and overall wellness.

Cod liver oil isn’t just a supplement – it’s a daily tradition for lasting energy and resilience. 🌊💪

Would you take your teaspoon today? 👇

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