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Top 5 Benefits Of Vitamin D And How To Get More Of It In Daily Life

Top 5 Benefits Of Vitamin D And How To Get More Of It In Daily Life
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Vitamin D or the “Sunshine” vitamin has become quite popular in the world of essential vitamins. In fact, recently, vitamin D has gained a reputation for being a miracle nutrient of sorts— boasting benefits of improving physical and mental well-being. But as more research emerges, just how vast the vitamin’s value is has become the subject of scientific debate.

Vitamin D is a fat-soluble vitamin in a small group of compounds that includes vitamins D-1, D-2, and D-3. It can affect as many as 2,000 cells in the body. Technically, vitamin D isn’t a vitamin, but a type of hormone; it helps the body absorb calcium from food and plays a role in keeping bones strong, healthy and dense. It is difficult to get from food sources alone, but most people can synthesize it in their skin when exposed to UVB light, which is present in sunlight.

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5 Vitamin D Benefits

According to Dr. Robert Heaney, professor of medicine at Creighton University, [1] nearly every cell in the body needs vitamin D to function. It serves a variety of functions including maintaining optimal bone and muscle health, as well as having favorable effects on mental health and overall brain functioning. Below are five vitamin D benefits:

1. Helps fight disease and illnesses within the body

  • It assists in reducing your risk of developing multiple sclerosis, according to a 2006 study published in the Journal of the American Medical Association [2]
  • It decreases your chance of developing heart disease, according to 2008 findings published in Circulation [3]
  • It helps to reduce the likelihood of developing the flu, according to 2010 research published in the American Journal of Clinical Nutrition [4]
  • It assists in reducing the risk of cancer. Research [5] suggests that sufficient vitamin D levels in adulthood may significantly reduce the risk for many types of cancer, including colon, breast, ovarian, and prostate. Vitamin D is one of the most potent inhibitors of cancer-cell growth, and reduces the risk of cancer by increasing calcium absorption and cell differentiation, while reducing metastasis (the spread of cancer from one organ to another).

2. It helps fight depression

Research has shown that one of vitamin D’s benefits  is that it can play an important role in regulating mood and warding off depression. In one study [6], scientists found that people with depression who received vitamin D supplements noticed an improvement in their symptoms. Researchers also found a correlation between those who struggle with anxiety and depression and vitamin D deficiency.

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3. It can reduce the risk of developing Type II diabetes

Type 2 diabetes can lead to some devastating long-term complications, including nerve damage, heart disease, eye damage, vision loss, and kidney failure. Recent evidence suggests that vitamin D may play a significant role in reducing the risk for developing type 2 diabetes [7]—especially in those who are predisposed for developing this disease. Several studies have shown improvements in beta cell function and insulin sensitivity with higher levels of vitamin D. A recent study calculated the risk of developing type 2 diabetes and found those with the highest baseline levels of vitamin D had a 38 percent lower risk of developing type 2 diabetes compared to those with the lowest vitamin D levels.

4. It increases bone density and muscle function

When you think of strong bones, calcium most often comes to mind. Calcium is the major player when it comes to bone health and increasing bone mineral density, but vitamin D is an important factor in how your body absorbs and processes calcium [8]. Vitamin D is essential in ensuring calcium deposition occurs in bones, which makes them stronger and healthier. Additionally, vitamin D deficiency is relatively common in athletes and is associated with muscle weakness [9] and atrophy [10], specifically Type 2 muscle fiber atrophy. Skipping out on this vitamin is essentially  just as bad as skipping time at the gym.

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5. It promotes healthy hair and vibrant skin

This is the most superficial of all of the vitamin D benefits however, let’s face it, we all want to look young and hot and vitamin D is our ticket. “Vitamin D is a key ingredient for beautiful looking skin,” says New York dermatologist Dennis Gross, M.D. [11]. “Skin, like all organs, needs vital vitamins to function properly—and vitamin D is one of them.” Having sufficient vitamin D in the skin helps minimize acne, boosts elasticity, stimulates collagen production, enhances radiance, and lessens the appearance of fine lines and dark spots.

Getting Vitamin D

Very few foods contain copious amounts vitamin D naturally. Because of this, some foods are fortified –especially foods containing calcium–with this vitamin. A short list of foods [12] that contain vitamin D and that should be incorporated into your diet include:

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  • salmon
  • sardines
  • egg yolk
  • shrimp
  • milk (fortified)
  • cereal (fortified)
  • yogurt (fortified)
  • orange juice (fortified)

Sensible sun exposure (without sunscreen for up to ten minutes at a time) and supplements are two other ways to boost vitamin D intake. As with all things, there are side effects to taking in too much of the vitamin–especially for those with certain sensitivities– so always consult a medical professional before making any serious changes to your health regimen.

Featured photo credit: Theme Farmer via flickr.com

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Reference

[1] Dr. Robert Heaney
[2] Journal of the American Medical Association
[3] Circulation
[4] American Journal of Clinical Nutrition
[5] Research
[6] study
[7] type 2 diabetes
[8] calcium
[9] muscle weakness
[10] atrophy
[11] Dennis Gross
[12] foods

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Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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