Advertising
Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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

More by this author

Denise Hill

Denise shares about psychology and communication tips on Lifehack.

3 Reminders to Help You Enjoy Life Even When Life Is Tough 20 Simple Ways to Bring Positive Energy into Life Right Now Why It’s Never Too Late To Redefine Yourself 30 Best Business Podcasts That Help Entrepreneurs Become Successful Day 10 Shocking! Exercise Right After Eating Ain’t That Bad for Health

Trending in Food and Drink

1 10 Brain Vitamins for Enhanced Brain Power 2 25 Quick and Healthy Breakfast Ideas to Energize Your Day 3 15 Healthy Recipes for Dinner (For Fast Weight Loss) 4 20 Easy Smoothie Recipes for Weight Loss 5 The Best Refreshing Morning Routine: Have a Vegan Breakfast

Read Next

Advertising
Advertising
Advertising

Last Updated on August 13, 2020

12 Benefits of Meditation That Improve Your Body And Mind

12 Benefits of Meditation That Improve Your Body And Mind

As a mediation teacher, I am constantly confronted with these two questions regarding the benefits of meditation:

1. Why can’t I enjoy the benefits of meditation continuously?

I ask back: Is it maybe because you see mediation as a technique, performance, or some exclusive activity? The answer is: yes!

Or, because your mind is constantly evolving on the past negative attachments and traditional habits? After careful thinking they answer: yes, probably!

Although meditation is very simple and challenging at the same time, in the above mentioned case, it’s not easy to benefit from meditation, especially when approached with the idea that it has to be learned, studied, or applied. Meditation is to be seen as a natural, mental cleansing process that happens on a basis of awareness on a moment-to-moment experience. When that takes place, the benefits of meditation are continuous.

2. What is the purpose of meditation?

The purpose of meditation is to accomplish a level of consciousness for mastering the mind and uniting with the finest, deepest, and subtlest part of yourself as a being.

It is a conscious process of observation of the mind—helping the meditator to understand the structure of its mind and the quality of its content. During this process, countless benefits of a physical, mental, and spiritual/philosophical nature arise for the meditator.

Advertising

Meditation as a Fixer and Benefactor

In this article we’ll have a look at the primary and the ultimate benefits of mediation, which improve your body and mind at the same time. For the sake of clarity, readability, and tangible experience, I have separated the benefits into three groups.

You can change just about anything you don’t like about yourself (psychologically, as well as physically) through meditation. However, this is only possible with a specific approach, when your brain allows the benefits of meditation to do their work.

This means not to interrupt the benefit with other thoughts, but to let their effect implement itself in your body and mind. This approach is crucial.

The following exercises will make you feel the benefits of meditation instantly, but the continuity of the benefits of meditation on your body and mind depend on the discipline of your brain, how you manage external stimuli and your thoughts.

Less Physical, More Psychological

Even though the practice of meditation is more psychological and less physical, the first benefit we’re going to experience is both physical as well as mental.

This benefit happens literally immediately, right at the moment of meditation. It is the essence of mediation basically.

The First Benefit of Meditation

The first benefit of meditation is twofold:

  1. Improving inward attention (sharpening the mind)
  2. Relaxation of the body

Let’s do it right now. This benefit consists of only one step, and it is very simple to perform. It goes like this:

Advertising

Sit still and pay attention to your exhalation.

That’s it! Technically, the whole journey into the world of mediation begins here and nowhere else. And right here, you benefit from this step in the following way:

When you pay attention to the flow of your exhalation (gentle, deep, effortless exhalation), your body begins with the process of relaxation instantly (your heart rate slows down, your nervous system calms, and tension in your muscles is relieved).

When the nervous system calms, your mind calms down, and, more specifically, less thoughts are produced by your mind. How, exactly? By applying one of the most valuable mental skills—attention—the mind follows the breathing and has no space and time to generate any other thoughts. Only when the attention goes off the breath, other thoughts are constructed, and the mind is accelerating with thought production again.

Keeping the First Benefit Effective and Ongoing

Here you apply the approach of not letting the relaxation and attention process get interrupted; rather let the effects of these benefits implant in your body and mind as deeply as possible.

This is to say, the instant relaxation and inward attention happen at the same time when you follow the flow of your breath. Repeating this process—creating a constant rhythm out of the breathing and the attention—you create a process of meditation.

Keep your attention on the flow of your breath and see how the calmness of body and mind begin to rule your present moment. The longer you stay connected to your breathing, the stronger you’ll feel the benefit. Start with 3-5 minutes at a time without doing anything else, and increase to 10-20 minutes and onwards.

Can you think of a better, simpler and quicker exercise that can relax the body and improve attention in this way, at this speed?

Advertising

This benefit takes you to the second one.

The Second Benefit of Meditation

While still working with the first benefit of mediation, you slowly start to see the second benefit of mediation, which is fourfold. I call it the major value of mediation:

  1. Energy (physical and mental strength)
  2. Observance
  3. Peacefulness (stillness, and space of mind for deeper observation)
  4. Patience

Peacefulness is the source of a blissful life. The energy is the fuel to express that blissfulness. Whatever we want to accomplish in life we need: 1) Physical and mental strength, 2) Observance of that energy, 3) Peacefulness—the calmness and stillness that creates space for freedom of being and creative thinking, and 4) Patience for the process of accomplishment.

You can only get creative in thinking and boosted with physical and mental energy when you get in touch with the deepest levels of yourself—when you harmonize your mental and physiological activities. How do you do that? Let’s try it right now:

This step involves the observation of the two separate movements of your breath. After paying attention on your exhalation, you have prepared your body and mind to really see and feel what true peacefulness and true energy means.

1. Energy

Keep your attention on your inhalation (inhaling gently, deeply and lightly) and feel the new energy (new oxygen) flowing in your body. The inhalation is the symbol for aliveness and vitality. It is the the primary act that connects the baby’s body with the outside world after coming out of the womb[1]. Each inhalation is a new opportunity for your body to revive, regenerate, and renew itself.

2. Observance

The observance comes during the process of meditation, enabling you to see the physiological benefits of introducing new energy to your body. Use that benefit by utilizing its effects, and create deeper observation into yourself. With every single inhalation, this observation will enable you to generate even more energy, mentally and physically.

3. Peacefulness

Keep your attention on your exhalation, and feel how, out of the relaxation, peacefulness is spreading throughout your whole body. The exhalation is the symbol for relaxation and peacefulness. Only through meditation can you realize what absolute peacefulness means.

Advertising

4. Patience

The meditation delivers the previous benefits to you immediately and opens up the possibility for many other benefits and great virtues. A specific one to mention, which is essential for reaching the ultimate benefits of meditation, is patience. If you have experienced the aforementioned benefits, it means that you have invested a certain amount of patience into mastering yourself and your mind.

The Ultimate Benefits of Meditation

Patience is a key quality when it comes to the ultimate benefits of meditation.

Since the mind is the tool that reveals everything, mediation is the method for the proper utility of the tool.

The above mentioned benefits of mediation lead to the ultimate benefits of mediation—qualities that depict what makes a human being human. As you dwell in a meditative state of being, the following benefits begin to emanate:

  • Diligence: the persistence for righteous effort to reach an intrinsic value; inner strength.
  • Temperance: to express self-control and show excellence in managing the physio-biological and mental necessities
  • Courage: using righteous effort and braveness to look into the weaknesses of yourself and at the hardship of your life, endure it and patiently overcome the obstacles
  • Loving kindness and Compassion – a capacity to care, understand, and tolerate other people’s state of being, wishing them freedom from suffering.
  • Wisdom: the moment when you feel that mediation gives you the feeling and the knowledge that what you do relating to life and practical affairs is just.
  • Equanimity: that puts you in a state of composure, and you experience an ongoing blissful state of being.

These are the 6 ultimate benefits of meditation that put your body and mind in a state of health and balance.

Final Thoughts

Mediation exists to put order in your mind and awaken the best of you, to reconnect you to your goodness and your inborn intelligent capabilities.

Meditation is the window to your true Self. It gives you a panoramic view of your heart’s greatness. It shows you the true meaning of love, freeing you from the dungeons of ignorance and despair. The power of meditation dismantles the evil that’s trying to cloud the beauty of your heart.

Your heart, body, and soul are the bridge over which the challenges of life frequently carry their heavy load. Meditation is the support of that bridge. Make use of that support.

More on Meditation

Featured photo credit: Mor Shani via unsplash.com

Reference

[1] Medline Plus: Changes in the newborn at birth

Read Next