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10 Foods Highest In Vitamin D That You Should Include In Your Diet

10 Foods Highest In Vitamin D That You Should Include In Your Diet

Vitamin D – aka “the sunshine vitamin -” is important to our overall health and feelings of wellness. Most people connect vitamin D and sunshine because research has taught us that it is naturally produced in the skin when exposed to sunlight. Vitamin D is a fat-soluble vitamin in a family of compounds that includes vitamins D-1, D-2, and D-3. It can affect as many as 2,000 genes in the body.[1]

Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorous, and facilitating normal immune system function. Getting a sufficient amount of vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases.

The National Institutes of Health,[2] along with Health and Human Services, has determined the recommended daily allowance (RDA) for vitamin D is 600 IUs (15 mcg) for individuals between the ages of 13 and 70. The U.S. Food and Drug Administration (FDA) has set the recommended amount at 400 IUs which is slightly lower than other recommendations but still much higher than most people consume daily.

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Vitamin D deficiency is a global epidemic.[3] An estimated 1 billion people do not have adequate vitamin D levels. And 64% of Americans do not get the sufficient amount of vitamin D to keep all of their tissues operating optimally.

Eating foods high in vitamin D is key in maintaining proper levels

Eating foods high in vitamin D is even more critical today than it was years ago. Our modern, indoor lifestyle limits the amount of vitamin D we receive. Even those who do spend lots of time outside still have insufficient levels of this important nutrient due to necessity of having to wear sunblock. Sunscreens do more than just block harmful UV rays it also limits the amount of vitamin that is absorbed by the skin. Because few foods have high amounts of this vitamin – and our limited exposure to the sun – it is critical to maintain a diet that is purposefully chock full of vitamin D rich foods.

10 Foods High in Vitamin D

1. Cod Liver Oil

This is the holy grail of vitamin D. One tablespoon contains 1,360 IUs,  which is more than twice the RDA. Cod liver oil is also a great anti-inflammatory agent and has properties that promote cardiovascular, hormonal, immune, reproductive and neurological health.

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2. Portabello Mushrooms

Portabello mushrooms that have been exposed to ultraviolet light contain about 375 IUs per serving.[4] When grilled, that number jumps to 493 IUs per serving. Mushrooms are a great substitute for meat and are an excellent complement to many dishes.[5]

3. Oily Fish

Fatty fish, like tuna, trout, mackerel, and salmon, are rich in vitamin D. This group’s vitamin D content ranges from 760 IUs down to 100 IUs per serving. The oily fish ranking the highest are swordfish, salmon, trout and then mackerel. Besides being a vitamin D-rich food, fish rich in omega 3 fatty acids provide a plethora of health benefits – both physical and mental – and are considered a “superfood” among many nutrition experts.[6]

4. Fish Roe (Caviar)

Besides being fortified with vitamin D (484 IUs per serving), caviar[7] is a source of vitamins and minerals, including omega 3,[8] which helps to promote a healthy nervous, circulatory and immune system. One serving of this expensive delicacy also has an adult’s daily requirement of vitamin B12.[9] Other nutrients included are vitamins A, E, B6, iron, magnesium and selenium.

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5. Orange Juice (fortified)

Orange fortified with vitamin D contains 137 IUs per eight ounce cup.[10] Fortified orange juice also comes packed with calcium and is an excellent source of vitamin C. And with OJ, a little goes a long way.

6. Fortified Breakfast Cereal

Instant oatmeal rates the highest in this category when it comes to vitamin D content. Most brands come in around 342 IUs per serving.[11] Traditional dry cereals are also great sources for packing in a large variety of vitamins and minerals in a single serving. When the cereal is combined with milk, the vitamin D content is further enhanced.

7. Dairy Products

Naturally, milk and other dairy products do not contain high amounts of vitamin D. Vitamin D is essential in the process the body undergoes to absorb calcium. It is for this reason, foods that naturally contain calcium, have been fortified with vitamin D. Dairy products such as milk, cheese, yogurt and margarine all have vitamin D added to enhance the potency of calcium.

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8. Beef Liver

Beef liver is not only a pretty good source of vitamin D,[12] but since it is a storage organ for many important nutrients (vitamins A, D, E, K, B12 and folic acid), and minerals such as copper and iron, it naturally transfers those vitamins to us when we consume it. Liver is an “organ meat,” and generally speaking, organ meats are between 10 and 100 times higher in nutrients than corresponding muscle meats.

9. Eggs

Eggs are a convenient way to get vitamin D.[13] They’re popular in many breakfast, lunch, dinner, and dessert recipes. Vitamin D is contained in the yolk of an egg. One large egg contains around 44 IUs of the sunshine vitamin.

10. Dairy Alternatives

For those who are lactose intolerant or have sensitivities to dairy, getting the daily dose of vitamin D may prove to be a bit tricky. Thankfully, dairy alternatives such as soy and almond milk, dairy-free cheese, yogurt and many others have been fortified with calcium and vitamin D.

Maximizing the vitamin D in your food

How we prepare and consume food vastly effects its nutritional benefits and can either heighten or completely nullify certain nutrients.[14] When it comes to preparing foods to preserve their vitamin D content, its important to keep a few things in mind:

  1. Vitamin D is a very stable nutrient in foods. It will not be significantly damaged by most low-heat cooking techniques.
  2. Foods cooked in oil will lose some of their vitamin D content. Eggs, for example, when fried lose about 20% of their vitamin D, compared to only a 10% loss during the poaching process.
  3. The best way to preserve any food’s vitamin D content, based on information from various studies, is to avoid cooking food at higher heats and lengthy baking times.

Vitamin D is vitally important for proper functioning of our bodies and aids in preserving our mental health. A conscious effort must be made daily to ensure your diet includes the appropriate amount of the sunshine vitamin.

Reference

[1]https://www.vitamindcouncil.org/about-vitamin-d/what-is-vitamin-d/
[2]https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
[3]https://www.scientificamerican.com/article/vitamin-d-deficiency-united-states/
[4]http://www.mushroominfo.com/all-about-vitamin-d/
[5]http://allrecipes.com/recipes/15172/fruits-and-vegetables/mushrooms/
[6]http://www.nhs.uk/Livewell/superfoods/Pages/is-oily-fish-a-superfood.aspx
[7]http://www.thehealthyhomeeconomist.com/fish-eggs-a-superior-vitamin-d-boost/
[8])http://www.besthealthmag.ca/omega/
[9]http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Vitamin-B12.aspx
[10]http://www.reuters.com/article/us-vitamin-d-idUSTRE64667K20100507
[11]http://nutritiondata.self.com/foods-008102000000000000000-w.html?maxCount=165
[12]https://chriskresser.com/natures-most-potent-superfood/
[13]http://www.globalhealingcenter.com/natural-health/10-foods-containing-vitamin-d/
[14]http://www.whfoods.com/genpage.php?tname=nutrient&dbid=110

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Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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