ABCs of Nutrition this week. Visit us for some great info and reasons to be more attentive to your bodily needs. It is truly a do it yourself project and new evidence and research is compelling to get us all off the dime and the couch and into our own kitchens to make it better. There is no substitute and our mission and goal is to help you create lifelong habits that will be key in having a long life-with quality and health. Simple, YES! Only if you are here. We are..let me know you want to know and I will get you connected. It is that easy. If you want a scope on why starting now and why things are working against us starting very early in our lives, read the chapter in Outlive by Attia on the Heart. But don’t wait to get in touch with us now, the first day of the rest of your life. Day 2 Post 2: VITAMIN D SPOTLIGHT ! 🔎
Did you know that about one out of four people have vitamin D blood levels that are too low for bone and overall health?! YIKES!
Vitamin D is a health powerhouse for your immune system, teeth, and bones, but it\u2019s often hard to get enough of it because it IS NOT in a lot of foods.
🔥 Why vitamin D is VITAL
\u00b7 Promotes healthy teeth and bones
\u00b7 Essential to your immune system\u2019s ability to fight off bad bacteria and viruses
\u00b7 Needed for calcium absorption
\u00b7 Supports your muscle movement
\u00b7 Needed for nerve communication between brain and body
\u00b7 May help prevent autoimmunity development in some autoimmune disorders
Do you know the signs of vitamin D deficiency?
\u00b7 May be associated with an increased risk or severity of depression or anxiety.
\u00b7 In adults, a disorder that causes soft bones, pain, and muscle weakness.
\u00b7 In children, rickets, where the bones become soft, deformed, and painful.
What\u2019s up with D2 vs D3?
There are two forms of D:
\u00b7 D2, found in mushrooms and some plant sources
\u00b7 D3, found in fatty fish like trout and salmon. The skin can synthesize D3 from the sun.
Most supplements and fortified foods now use D3. Why? Because, while both forms increase vitamin D in your blood, research suggests D3 may raise it higher and for longer than D2.
🛒Sources of vitamin D
Egg yolks 🥚
Salmon 🐟
Sardines 🥢
Trout 🐟
Tuna 🐟
Fortified milks (eg, dairy, almond, oat, soy)
Mushrooms (D2 only) 🍄 (don’t eat ones that look like this one! (Ha!)🥛
Sunlight 🌞
📝TIPS
\u00b7 If you\u2019re over 50 or have darker skin, prioritize vitamin D even more. As you age, your skin\u2019s ability to make vitamin D when exposed to sunlight declines. And the darker your skin, the less vitamin D you make from sunlight exposure.
\u00b7 Make it absorbable. It\u2019s a fat-soluble vitamin so you need to consume it with a food or meal that has some fat. This is easy since most of the sources have fat in them.
\u00b7 Breastfed babies need vitamin D supplementation: Breast milk alone does not provide infants with enough vitamin D. The NIH recommends they receive a supplement of 10 mcg (400 IU) of vitamin D each day.
➡️ What is your favorite vitamin D food and how you do like to eat it? Please share in the comments below!! Send on in your photos ! Share, share, share!
I love eggs, mushrooms, milk, tuna and grilled salmon 😋.
Again, if you would like more information, check out these excellent resources!
https:\/\/ods.od.nih.gov\/factsheets\/VitaminD-Consumer\/#h7
Holick MF. Vitamin D: importance in the prevention of cancers, type 1 diabetes, heart disease, and osteoporosis. Am J Clin Nutr. 2004 Mar;79(3):362-71. PMID: 14985208.
Higdon, J. Vitamin D. Linus Pauling Institute, Oregon State University. 2000. (Reviewed by Gombart, AF in 2014) (Autoimmune Diseases)
Higdon, J. Vitamin D. Linus Pauling Institute, Oregon State University. 2000. (Reviewed by Gombart, AF in 2014)
https:\/\/pubmed.ncbi.nlm.nih.gov\/28914205\/
https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9468237\/<\/p>\n\n\n\n
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ABCs of Nutrition this week. Visit us for some great info and reasons to be more attentive to your bodily needs. It is truly a do it yourself project and new evidence and research is compelling to get us all … Continue reading