Tuesday’s Ten: Ten Essential Vitamins

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Vitamins are essential nutrients that everyone requires for a healthy, functioning body. Here are a list of the top ten essential vitamins, their functions and the foods they can be found in.

1. Vitamin A

Good For

  • Maintaining eyesight
  • Improving immunity
  • Ensuring healthy bone development

Find it in

  • Carrots
  • Spinach
  • Sweet potato
  • Winter squash
  • Turnips

2. Vitamin B1 (Thiamine)

Good For

  • Converting carbs into energy
  • Promoting a healthy nervous system

Find it in

  • Sunflower seeds
  • Yellowfin tuna
  • Black beans
  • Lentils

3. Vitamin B2 (Riboflavin)

Good For

  • Promoting healthy skin and complexion
  • Processing macronutrients

Find it in

  • Calf’s liver
  • Milk

4. Vitamin B3 (Niacin)

Good For

  • Promoting a healthy nervous system
  • Promoting a healthy digestive system
  • Plays a key role in energy production

Find it in 

  • Chicken breast
  • Yellowfin tuna
  • Halibut
  • Turkey breast

5. Vitamin B7 (Biotin)

Good For

  • Maintaining red blood supply
  • Aiding in the absorption of other nutrients

Find it in

  • A good multivitamin, as not many foods contain significant amounts of this vitamin
  • In lower amounts find it in swiss chard, almonds, legumes, tomatoes and romaine lettuce

6. Vitamin C

Good For

  • Improving immunity
  • Protecting against cardiovascular and eye disease
  • May prevent anti-aging signs such as wrinkles

Find it in

  • Oranges
  • Strawberries
  • Brussel Sprouts
  • Broccoli
  • Red Bell peppers
  • Papaya

7. Vitamin D

Good For

  • Aiding in the absorption of calcium and phosphorus
  • Ensuring healthy bone growth

Find it in

  • Sunshine
  • Fortified milk
  • Salmon
  • Shrimp
  • Whole eggs

8. Vitamin E

Good For

  • Improving immunity
  • Promoting blood flow and healing of body tissues

Find it in

  • Sunflower seeds
  • Almonds
  • Olives
  • Spinach
  • Papaya

9. Vitamin K

Good For

  • Plays an important role in blood clotting
  • Aiding in bone development
  • Aiding in heart disease prevention

Find it in

  • Kale
  • Spinach
  • Brussels sprouts
  • Broccoli
  • Romaine lettuce

10. Folic Acid

Good For 

  • Preventing anemia
  • Aiding in new cell production
  • Especially important during pregnancy because it helps to prevent neural-tube birth defects

Find it in

  • Lentils
  • Pinto beans
  • Asparagus
  • Spinach
  • Black beans


Clark, S. (2015, April 4). The Top 10 Vitamins That Everyone Should Include In Their Diet! – Retrieved August 31, 2015.

10 Health Benefits of Raw Honey

Honey has been a staple in many cultures throughout the years. Its health benefits have earned it a place among traditional medicines and today, research is proving that it can hold its own when it comes to modern medicine as well.

cc licensed flickr photo by    Vicky Brock

cc licensed flickr photo by Vicky Brock

What is Raw Unpasteurized Honey?

Raw Unpasteurized honey has not been heated, or processed in any way, although it undergoes a straining process to remove debris before being sold. This is beneficial because there is no enzyme or nutrient degradation. This ensures that you receive the most out of your honey.

Not only is the honey sold at The Granary raw and unpasteurized, it is local as well. You can enjoy your honey, and its health benefits knowing that you’re supporting local farmers. We sell it in bulk, so feel free to bring in your own jar for us to refill.

10 Health Benefits of Raw Honey

  1. Source of Vitamins and Minerals – There are a variety of vitamins and minerals in honey. Interestingly enough, the type of vitamins and minerals and their quantity depends on the type of flowers the pollen was harvested from. The most common components are Vitamin C, calcium and iron.
  2. Healthier Natural Sweetener – Because raw honey has not been processed, as white sugar is, it contains enzymes that have been filtered out of traditional sweeteners. Honey is also much sweeter than table sugar, which means you can use less of it.
  3. Low on the Glycemic Index – Raw honey has a GI score of anywhere from 35 to 48, which is much lower than table sugar. This means that the bonds, which provide energy when broken, are broken slower, providing energy over a longer period of time.
  4. Weight Loss – There are numerous recipes meant for weight loss that include raw honey, such as the very popular cinnamon, honey mix. When raw honey is consumed with warm water, it helps in digesting the fat stored in your body.
  5. Improves Athletic Performance – Honey may be valuable in boosting the performance of athletes. It’s a great way to maintain blood sugar levels, promotes muscle recuperation and glycogen restoration after a workout.
  6. Antibacterial and Antifungal Properties – Honey is often used as a natural antiseptic in traditional medicines, thanks to these properties.
  7. Antioxidants – Nutraceuticals, which are effective for the removal of free radicals from the body, are present in raw honey. Thanks to this, the body’s immune system is improved. It may even prevent cancer and heart disease.
  8. Treats Wounds – Honey is effective in treating skin rashes, burns and abrasions, thanks to its ability to reduce inflammation, kill bacteria and germs and provide a protective barrier. It may be covered with a bandage or sprinkled with cornstarch to reduce stickiness.
  9. Powerful Moisturizer – Honey can be applied directly to the skin and washed off with cold or warm water to leave skin as soft as a baby.
  10. Treats Colds and Coughs – Honey is capable of coating the throat to prevent pain associated with coughs and colds. The antibiotic properties are especially helpful in relieving irritation.



Organic Facts. “Health Benefits of Honey.” n.d. Online. 5 May 2015.

10 Health Benefits of Bee Pollen

What are Bee Pollen Granules?

In addition to being pollinators, honey bees collect the microscopic pollen dust released by flowers. They compact this pollen into granules, resulting in one of nature’s most completely nourishing foods. Bee pollen is almost 40% protein, half of which is in the form of free amino acids, ready to be used immediately by the body. In addition it contains almost all nutrients required by humans.

cc licensed flickr photo by  beepollenhub,

cc licensed flickr photo by beepollenhub,

10 Reasons to Add Bee Pollen to your Diet

  1. Energy Booster– Because bee pollen is full of almost every nutrient required by humans, it’s a great energy booster! The carbohydrates and protein especially can help fight fatigue and increase your stamina.
  2. Skin Soother– Not just for ingesting, bee pollen can be used topically. It treats inflammatory conditions such as psoriasis and eczema. It’s full of vitamins and amino acids that help to protect the skin and help regenerate cells.
  3. Respiratory Disorders– Bee pollen is full of antioxidants, which contain anti-inflammatory properties. This may help inflammation of the lungs, preventing asthma attacks.
  4. Allergy Treatment– Allergic symptoms are caused by the release of histamine, a compound found in almost all body tissues. Bee pollen can actually reduce the presence of histamine, reducing or preventing allergy symptoms.
  5. Digestive System– Enzymes are essential for breaking down the food we consume into forms that our body can use and extract nutrients from. Bee pollen contains over 5,000 enzymes, so it’s obvious that it aids in digestion!
  6. Boost your Immune System– According to Dr. Mercola, bee pollen has antibiotic-type properties that may be able to fight off viruses. In addition, as we mentioned above, it’s full of antioxidants!
  7. Suppress Cravings– Whether you’re getting over addiction or those late-night junk food cravings, bee pollen may help. Its high nutrient content may solve nutrient-deficiencies you didn’t even know you had, therefore eliminating cravings. It also contains phenylalanine, a natural amino acid, which acts as an appetite suppressant.
  8. Cardiovascular Support– Rutin is a flavanoid compound that boasts anti-clotting properties that could help prevent heart attack and stroke. Good news, bee pollen contains large amounts of the stuff. It could also help correct cholesterol levels and assist with other circulatory problems.
  9. Prostate Health– We already discussed some of the anti-inflammatory properties of bee pollen, so it’s no wonder that it aids those who suffer from benign prostate hyperplasia. By reducing inflammation of the prostate it can also resolve issues with urination.
  10. Fertility – Not only is bee pollen a hormonal booster and aphrodisiac, it can also stimulate and restore ovarian function, therefore aiding in pregnancy.

How to Consume

For better absorption, it is recommended that Bee Pollen is consumed with a meal. Start with a low dosage, such as 1 teaspoon, and gradually increase your dosage. Don’t consume more than 3 tablespoons a day, unless directed otherwise.



Dr. Mercola. “The Use of Bee Pollen as a Superfood.” n.d. Online. 30 April 2015.

Food Matters. “10 Amazing Health Benefits of Bee Pollen.” 29 January 2013. Online. 29 April 2015.


Tuesday’s Ten: Ten Reasons to Support Fair Trade

You may have heard the term “Fair Trade” before, but do you know what it is? Here are the words Canadians used to describe it in a 2011 survey conducted by Fairtrade Canada…. (more mentions=bigger letters).

Photo provided by Fairtrade Canada

Photo provided by Fairtrade Canada

Turns out most Canadians have a pretty good idea of what Fair trade is. If you aren’t familiar with the term, it’s described by Fairtrade Canada as “a different way of doing business.” It focuses on ensuring that fairness and decency mean something in the marketplace. Farmers and producers are getting better deals and longer, more meaningful trading relationships are established. In addition it’s a way to inform consumers that the products they are purchasing meet their values, so that they can make choices that have a positive impact on the world.

Fair Trade vs Fairtrade

Can a space make all the difference? In this case, yes.

Fair Trade refers to the general concept of fairness and decency in the marketplace, whereas Fairtrade refers specifically to the Fair Trade Certification system, run by Fairtrade International and its members, including Fairtrade Canada.

Why buy Fairtrade Certified Products?

Here are 10 reasons to look for the certified Fairtrade logo.

  1. Fairtrade helps to tackle poverty by opening up markets to marginalised producers.
  2. Workers and producers are empowered because they learn how international trade works.
  3. Fairtrade growers are encouraged to protect their environment or go organic.
  4. Fairtrade farmers receive advice and exchange information about growing in the uncertain seasons and conditions such as droughts increasingly being experienced as a result of Climate Change.
  5. The Fairtrade price includes a premium which is invested in producers businesses or the community. How this sum is spent is decided democratically.
  6. By buying Fairtrade you show that you care about those who produce these goods not just prices!
  7. Buying Fairtrade sends a message to governments that people want Trade Justice.
  8. There is now a huge variety of Fairtrade products of a high standard.
  9. Buying Fairtrade challenges all companies to move away from unsustainably low commodity prices and unethical sourcing. It may also encourage companies to strive towards becoming Fairtrade themselves.
  10. It is reliable – you know that products that bear the Fairtrade mark will be of good quality and will have been produced in an environmentally friendly way by growers and producers who will have received a fair price thus helping to lift people out of poverty.



Fairtrade Canada. “What is Fair Trade?” n.d. Online. 28 April 2015.

Fairtrade Jersey. “10 Reasons to Buy Fairtrade.” n.d. Online. 28 April 2015.