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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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                Last Updated on August 20, 2018

                35 Anniversary Ideas to Bring You Closer Together

                35 Anniversary Ideas to Bring You Closer Together

                Every mature relationship has had a less-than-memorable anniversary. Maybe one of you forgot, or both of you got busy with work, kids, family issues, or something else. Whatever happened, the day came and went without fanfare. And neither of you seemed to notice or much care.

                But for the health of any relationship, it’s important to make important days feel special. Anniversaries offer the wonderful opportunity to relive beautiful memories, practice gratefulness for your partner, and to show your love and strengthen your bond. Make this year’s anniversary with your significant other something special  — one that will bring you closer together.

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                The best way to create a memorable anniversary is to do something new and different together as a couple. Stretch yourselves a bit.

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                While boredom can silently kill a relationship, new experiences reinforce the shared bond you already have and create strong new memories. Just think back to the most significant memories you have right now with your spouse and imagine what new ones you can create!

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                While you enjoy your chosen anniversary activity, be sure to keep a positive attitude and make your partner happy too on that day. Leave all arguments and day to day detail behind. Just celebrate your relationship. Whether you’re going to spend the day together at home, getting away, or having a wild and crazy new experience together, you can have your best anniversary yet!

                If You’re Staying In

                1. Spend an evening with no technology, just the two of you and maybe a board game. It’s hard to keep ourselves away from our computers and smartphones long enough to have a meaningful conversation. Make a rule not to use your tech and you’ll rekindle your relationship!
                2. Make wine or beer together. If you enjoy drinking together, this is a fun activity to try together. Just remember to buy the necessary equipment ahead of time.
                3. Learn something new about each other. With an open mind, try asking some of the New York Times’ 36 questions that lead to love. They’ll help spark intimacy and will lead to some really honest moments.
                4. Have a lazy day. Breakfasts in bed, spend all day in bed talking and napping. Follow breakfast with champagne and dessert! If you feel like getting more active, cook together or play some games. Here’re some simple breakfast ideas for you.
                  • Learn to dance at home. This is best for those active couples who work out together and also enjoy learning something new together. Just go on Youtube to find any music with dance tutorials and learn together.
                  • Visit model homes or open houses and plan your dream home.
                  • Have a special dessert – champagne and chocolate covered strawberries. Having an unusual treat makes a day feel extra special. If you want to make the dessert really special, try these tasty dessert recipes.
                  • Create a playlist of your favorite songs as a couple. Choose songs that tell your story, and songs that you bonded over throughout your relationships. Here’re some love songs ideas for your inspirations.
                    • Write your love story. Write it together or ave each of you write your own and then bring them together in an interesting, both sides of the story format.
                    • Get a fondue pot. Fondue is a fun way to enjoy melted cheeses (for savory items) and melted chocolate (for sweeter treats).
                    • Decorate! Turn your home into a dressed-up french cottage, a sophisticated restaurant, or simply with flowers. The different ambience will immediately change the feel of your home and make it feel like a staycation.
                      • Talk about the future together. It might sound simple and everyday, but imagining how you want to spend your retirement together, or planning future trips can be exciting and romantic.

                      If You Want to Get Away

                      1. Take a day trip together to your favorite spot. If you live in a city, it can be incredibly refreshing to get away for an afternoon and drink in the outdoors.
                      2. Go on a scenic drive and stop at a wine and cheese bar. Or, if you’re lucky enough to have lots of options where you live, try a brewpub. There are tons of small craft breweries with fantastic food options too.
                      3. Go camping. Relatively affordable and, if the weather’s right, beautiful and romantic.
                        • Take an overnight backpacking trip. For the more adventurous couples, backpacking is an even more intense way to challenge yourself physically while becoming one with nature.
                        • Take a wine tasting tour. If you live on the West Coast or in the Northeast, take a drive to the nearest winery. Many offer relatively inexpensive tastings and deals if you purchase a certain amount.
                        • Take a scenic train trip. Taking the train means less stress traveling: nobody has to drive, you don’t have to stop for breaks every few hours, and you can sleep if you need to!
                        • Save up for a destination vacation. What better time than your anniversary to enjoy the beach at a beautiful resort?
                        • Explore a new city. Whether you’re on a budget or have a lot saved up, you can have a great time just exploring an unfamiliar town.
                        • Rent a cabin for a weekend away, in the woods or next to a lake or ocean. If you like the outdoors but can only take so much nature, try glamping.
                          • Go on a retreat. Yoga retreats, meditation retreats, beautiful natural surroundings … they’re all the rage. Search for centeredness and calm with your partner.
                          • Spend a day at a food festival. Many cities have fun and affordable food festivals, occasionally based on a theme. Check out your town’s (or a nearby city) calendar for inspiration!

                          New & Exciting Experiences

                          1. Go spelunking. Dark, damp, and utterly exciting!
                          2. Go on a hot air balloon ride. Because the basket is relatively small, this can be a romantic and deeply personal – and yet thrilling –
                            experience.
                            • Try sky diving. If you and you S.O. are real thrill-seekers, sky diving can really push you to the edge!
                            • Explore the underwater world by snorkeling or scuba diving. This may take you far away from where you normally live and work, which is an added bonus.
                            • Experience white water rafting.
                            • Drive or hike to the highest spot nearby for a new view of the world. America has tons of beautiful mountains where challenging hikes (or drives) can deliver breathtaking views.
                            • Take a craft or cooking class. Up your craft skills or food  making skills, and enjoy something new!
                              • Take a wine and painting class today. These classes are easily found these days and even a beginning painter can create a nice painting. Challenging but relaxing, fun, and you get to go home with some artwork!
                              • Learn to salsa dance. Dancing is a fantastic way to actively get closer and coordinate physically with one another.
                                • Visit a nearby festival you’ve always wanted to go to. Have fun and let go with fellow audience-members!
                                • Spend the day at an amusement park together. Laugh and carry on like teenagers.
                                • Meet new people! At a restaurant, concert, or class, make it a point to meet new friends. Striking up conversation with someone you don’t know – but with whom you have shared interests – can be an adventurous and rewarding experience.

                                Whether your budget is big or small, and whether you have a little or a ton of time together, focus on each other. There are tons of options, in terms of location, level of physical activity, and cost. You can make the day special in a way that’s right for you!

                                Featured photo credit: Photo by Taylor L. Spurgeon on Unsplash via unsplash.com

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