Nutrition. Vitamins. You.
The Center for Disease Control (CDC) has reported roughly one in four women over the age of 65 have osteoporosis of the hip and spine, a painful and debilitating bone disorder. Yet, this disorder only plagues less than 6% of men over the age of …
You can have enough vitamin D in your blood, have insufficient levels, or really lack it (deficiency). In this study from University California Davis and Rutgers University having low levels of vitamin D accelerated cognitive decline dramatically – at three times a faster rate compared …
According to the United States Department of Agriculture, an estimated 40 percent of Americans do not get enough Vitamin D. And now that the summer is practically over and your long, hot days in the sun are getting shorter and shorter, you may find it increasingly difficult to maintain a healthy level of Vitamin D, “the sunshine vitamin”. Vitamin D helps you maintain great bone health by helping the body absorb calcium, aiding in the proper function of your liver and kidneys, and boosts your immune system to be sure it is working to its full potential (USDA). The recommended intake level of Vitamin D for those 70 years old and younger is 600IU. Be sure to consume 800IU of Vitamin D if you are over the age of 70.*
Here are some foods that can help you consume the perfect amount of the “sunshine vitamin”.
Mushrooms
According to MSN, mushrooms are low in calories and high in vitamins like vitamin D (there are 114IUs in one cup!). Be sure to read the label before you start bringing piles of mushrooms home. Many mushrooms are grown in the dark, limiting the amount of vitamin d they can provide. Be on the look-out for sun-grown brands of mushrooms!
The specific benefits of immune-boosting mushrooms vary widely, depending on the type of mushroom. The healthy constituents of mushrooms include a variety of antioxidants, polyphenols, polysaccharides, flavonoids, natural Vitamin D and other vitamins, essential fatty acids, minerals, and unique carotenoids. Together, these nutrients provide excellent support for the immune system and metabolism.
Mushrooms are known to have unique superpowers that may allow them to support both “killer” and “helper” T-cells, as well as adapt to the unique needs of your immune system to defend and promote overall health.
Salmon
Derived from the tissues of cold-water oily fish, fish oil is the best known source of Omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3s are considered “essential fatty acids”, as your body does not produce them. This means they are a necessary component to a basic nutrition protocol. We need to consume these on a regular basis in order to reap their vast health benefits. The problem is, despite the body’s need for them, they are generally under-consumed. Americans eat up to 50x more Omega 6 than Omega 3, whereas it’s recommend you eat a 2:1 ratio.
Besides being one of the richest sources of omega-3 fatty acids, salmon also contains high levels of Vitamin D. Just one serving of salmon at dinner could help you surpass your daily-recommended amount.
Egg Yolks
Egg yolks are not only a great source of protein, but also a good source of Vitamin D. According to MSN, one egg yolk has 37 IUs so be sure to eat the entire egg (minus the shell) to get the highest amount of vitamin d possible.
Canned Tuna
According to MSN, one three-ounce can of tuna contains 154IUs (a third of the daily-recommended intake). Tune in oil is the best to raise your Vitamin D intake even higher but be careful! Always be sure to watch your fat intake when eating foods containing or made with oil!
The oils from fatty fish supply amazing health benefits. It’s true – fish is “brain food”. The key component in fish oil is their EPA-DHA (Omega-3) fatty acid content. Fish oils benefit every aspect of brain health, from mood regulation all the way to possible prevention of severe brain problems like stroke and dementia. They also support heart and circulation health, protect your vision, help maintain the digestive tract, and offer support for the kidneys, joints, lungs, and essentially every other tissue in your body. They improve and control immune function, support detoxification, adjust blood pressure and heart rate, and maintain lung function. In short, you cannot do without them – at least not for long.
Source: http://www.msn.com
*U.S. National Library of Medicine
Some reports suggest nearly half the world’s population suffers from vitamin D deficiency, which is unsettling news given that a lack of this important vitamin has been associated with a host of serious conditions: cancer, heart disease, diabetes, multiple sclerosis, tuberculosis and even depression, not …
Do you suffer from frequent asthma attacks? According to a recent study, low levels of vitamin D may factor into this common condition. Israeli researchers studied the level of the “sunshine vitamin” in blood samples from 308,000 people. The results showed that a deficiency in …
By Kristen M. Leccese and Dr. Millie Lytle, ND
Seasonal Affective Disorder (SAD) is a specific form of depression that typically begins in the fall and continues throughout the winter months, causing moodiness, appetite changes, decreased energy levels and more. Symptoms may also hit during the spring and summer, although this is much less common.
It’s hard to feel motivated and upbeat when we’re trudging through the snow and dealing with freezing temperatures, icy streets, and travel issues. Symptoms of winter depression are much more severe for some people, though. So, how do you know if you’re suffering from a normal case of the winter blues or a more severe condition of Seasonal Affective Disorder?
It’s normal to feel that familiar lack of energy when the sky is gray all of the time, but if you’re having trouble getting through the days and completing your everyday tasks, feeling extremely hopeless constantly, or turning to alcohol and drugs for comfort, it’s time to take a closer look. Here are some of the most common symptoms of Seasonal Affective Disorder –
There’s no known cause of Seasonal Affective Disorder, but some factors that play a role in this condition are a drop in levels of certain chemicals that occur naturally in the body. Reduced exposure to the sunlight may cause a drop in your serotonin levels, which is your body’s natural “happy” chemical. The drastic change in the seasons may affect the balance of melatonin in your body as well, which regulates sleep patterns and overall mood. In addition, when fall turns to winter your circadian rhythm, or biological clock, is disrupted – this can lead to feelings of overall sadness and depression. There are other common risk factors as well, including family history and the specific weather changes where you live. Females tend to suffer more often from SAD than men, and those who suffer from diagnosed bipolar disorder or clinical depression are at a significantly increased risk for SAD.
If you’re suffering from Seasonal Affective Disorder, you’re not alone. Here are some great recommendations from Dr. Millie Lytle, ND for dealing with this condition –
Known as the sunshine vitamin, Vitamin D3 is the most absorbable. Vitamin D deficiency is not only a leading cause of osteoporosis, but also a cause for depression such as Seasonal Affective Disorder or SAD. It has been evaluated for its effectiveness to boost mood, especially in the gray and dark winter months. Vitamin D is not available in most foods, and fortified foods contain very low levels. Vitamin D may be especially deficient in overweight and obese individuals, in older individuals, those who live in northern latitudes, as well as in dark-skinned people who require extra time in the sun, but may not get it due to climate, sunscreens or sun avoidance. Infants and toddlers are also at risk. Thankfully, Vitamin D can be restored quickly by sunlight – up to 25,000 International Units (IU) can be generated in 30 minutes in fair skinned people, while it can take up to 2 hours to reach this level for those with darker skin. Studies show after just 6 days of casual summer sunlight exposure without sunscreen can make up for 49 days without any sun.
Source: Mayo Clinic – Seasonal Affective Disorder