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These 7 Foods Contain Way More Vitamin D Than You Think!

These 7 Foods Contain Way More Vitamin D Than You Think!

Vitamin D, or as it also known the “sunshine vitamin”, is very important for our health and for keeping our energy levels high. This vitamin is vital for calcium absorption and promoting bone growth. It can also help in regulating your immune system, blood pressure, weight loss and fighting depression. In addition, it can also help fight various diseases, such as multiple sclerosis and heart disease.

As its other name suggests, we get vitamin D when we are exposed to the sunlight. But what happens if you spend more time indoors or live in a place with little sunlight? Your body needs enough vitamin D, and so you need to include more vitamin D rich foods in your diet.

Why is vitamin D so important?

One of the most important functions of vitamin D is to help our bones stay strong. As National Institute of Arthritis and Musculoskeletal and Skin Diseases explains, we need vitamin D in order to absorb calcium, and without having enough vitamin D to absorb calcium, our bones become soft and fragile.[1]

Several studies confirm its multiple benefits, such as decreasing the risk of cardiovascular disease,[2] improving the symptoms of depression,[3] and it even helps decrease the risk of multiple sclerosis.[4]

Studies have indicated that vitamin D deficiency may cause several serious conditions. A study published in the Neurology journal discovered that not having enough vitamin D can increase the risk of dementia, including Alzheimer’s disease.[5] Another study published in Clinical Cancer Research indicates there is a link between vitamin D deficiency and prostate cancer.[6]

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Which foods you should consume to get enough vitamin D?

National Institutes of Health Office of Dietary Supplements gives recommendations of how much vitamin D you should take:[7]

  • Children from ages 0-12 400 IU
  • Children from ages 1-13 600 IU
  • Teenagers from ages 14-18 600 IU
  • Adults from ages 19-70 600 IU
  • Adults above the ages of 70 800 IU

We present you with the list of foods that are the great source of vitamin D that you can incorporate into your everyday diet.

1. Cod liver oil

    Cod liver oil is rich in vitamin D, and it contains and it contains 10,000 IU of vitamin D in 100 grams, or 1,400 IU in one tablespoon (14 grams), and 500 IU per teaspoon (5 grams). Besides containing vitamin D, this oil is also rich vitamin A and Omega-3 fats.

    2. Portobello mushrooms

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      When exposed to the sunlight, Portobello mushrooms are a great source of vitamin D. In 100 grams, they contain 1,136 IU of vitamin D, 977 IU per cup (86 grams), and 954 IU in one mushroom (84 grams).

      These mushrooms also contain fibers, proteins, potassium and phosphorous. You can prepare these delicious grilled Portobello mushrooms that are both tasty and full of healthy nutrients.

      3. Trout

        Among other fish that are source of vitamin D, such as salmon and swordfish, trout is one of the fish that is very rich in this vitamin. From 100 grams, you can get 760 IU of vitamin D, or from one fillet (71 gram), you can get 540 IU.

        Beside vitamin D, you can also find vitamins B6 and B12, as well as phosphorous, potassium and selenium in trout. There are many mouth-watering trout recipes, and you can try this interesting Stuffed Rainbow Trout recipe.

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        4. Fish roe

          Fish roe contains 484 IU of vitamin D in 100 grams, 136 IU in 28 grams, and 68 IU in 14 grams. It is also rich in vitamin A and Omega-3 fatty acids. If you love sushi, you can make this sushi with egg yolk, and eat a delicio us meal rich in vitamin D.

          5. Fortified whole grain cereal

            These cereal can be great way to start your day with a healthy meal, as they contain 332 IU of vitamin D in 100 grams, or 100 IU per ¾ cup (30 grams). They also contain fibers, proteins and vitamin C.

            6. Lite firm tofu

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              Tofu contains 154 IU of vitamin D in 100 grams, or 123 IU in 79 grams. Besides vitamin D, tofu is also rich in protein and it contains 8 essential amino acids. For healthy lunch, you can prepare Tofu and asparagus pad Thai.

              7. Hard boiled eggs

                Hard boiled eggs can be a great source of energy for your body, and also a great source of vitamin D, as they contain 88 IU in 100 grams, 120 IU per cup (136 grams), or 44 IU per egg (50 grams). Eggs are also full of other vitamins and minerals, such as iron, zinc, potassium and vitamin E.

                Deviled eggs are the perfect snack made from boiled eggs, and there are plenty recipes available, but you can start with this classic one.

                Featured photo credit: https://pixabay.com/ via pixabay.com

                Reference

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                Ana Erkic

                Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

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                Last Updated on December 2, 2018

                How to Flow Your Way to a More Productive Life

                How to Flow Your Way to a More Productive Life

                Ebb and flow. Contraction and expansion. Highs and lows. It’s all about the cycles of life.

                The entire course of our life follows this up and down pattern of more and then less. Our days flow this way, each following a pattern of more energy, then less energy, more creativity and periods of greater focus bookended by moments of low energy when we cringe at the thought of one more meeting, one more call, one more sentence.

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                The key is in understanding how to use the cycles of ebb and flow to our advantage. The ability to harness these fluctuations, understand how they affect our productivity and mood and then apply that knowledge as a tool to improve our lives is a valuable strategy that few individuals or corporations have mastered.

                Here are a few simple steps to start using this strategy today:

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                Review Your Past Flow

                Take just a few minutes to look back at how your days and weeks have been unfolding. What time of the day are you the most focused? Do you prefer to be more social at certain times of the day? Do you have difficulty concentrating after lunch or are you energized? Are there days when you can’t seem to sit still at your desk and others when you could work on the same project for hours?

                Do you see a pattern starting to emerge? Eventually you will discover a sort of map or schedule that charts your individual productivity levels during a given day or week.  That’s the first step. You’ll use this information to plan your days going forward.

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                Schedule According to Your Flow Pattern

                Look at the types of things you do each day…each week. What can you move around so that it’s a better fit for you? Can you suggest to your team that you schedule meetings for late morning if you can’t stand to be social first thing? Can you schedule detailed project work or highly creative tasks, like writing or designing when you are best able to focus? How about making sales calls or client meetings on days when you are the most social and leaving billing or reports until another time when you are able to close your door and do repetitive tasks.

                Keep in mind that everyone is different and some things are out of our control. Do what you can. You might be surprised at just how flexible clients and managers can be when they understand that improving your productivity will result in better outcomes for them.

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                Account for Big Picture Fluctuations

                Look at the bigger picture. Consider what happens during different months or times during the year. Think about what is going on in the other parts of your life. When is the best time for you to take on a new project, role or responsibility? Take into account other commitments that zap your energy. Do you have a sick parent, a spouse who travels all the time or young children who demand all of your available time and energy?

                We all know people who ignore all of this advice and yet seem to prosper and achieve wonderful success anyway, but they are usually the exception, not the rule. For most of us, this habitual tendency to force our bodies and our brains into patterns of working that undermine our productivity result in achieving less than desired results and adding more stress to our already overburdened lives.

                Why not follow the ebb and flow of your life instead of fighting against it?

                  Featured photo credit: Nathan Dumlao via unsplash.com

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