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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 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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