View this post on Instagram

A post shared by Drs. Tiffany & Brent Caplan (@caplanhealthinstitute)

How Much Vitamin D Do You Need?

The recommended daily amount of vitamin D that you need for optimum health is 10 micrograms (also written as 40IU). Babies under the age of 1 need between 8.5 and 10 micrograms.

Where Does Vitamin D Come From?

As well as supplements, our bodies naturally produce vitamin D through exposure to sunlight. Vitamin D can also be found in foods such as oily fish, red meat, liver, egg yolks and fortified foods.

Who Should Take a Vitamin D Supplement?

Doctors recommend that EVERYONE should take a vitamin D supplement for at least the autumn and winter months. Certain groups should also take a vitamin D supplement throughout the year. These include…

• People who are pregnant or breastfeeding.
• People don’t get outside often (e.g. who are frail or housebound).
• People who wear clothes that cover most of their skin when outside.
• People with darker skin, such as from an African, Afro-Caribbean or South Asian background.
• Babies and toddlers up to 4 years old.

The Verdict

Taking a vitamin D supplement during the colder seasons is an easy way to make sure your body has enough of this essential nutrient. Anyone in the above groups should consider taking vitamin D all year round!

The post Do I Really Need to Take a Vitamin D Supplement? appeared first on yourdailysportfix.com.

Inconsistent Bowel Movements

We’re sorry to have to go there, but if you frequently struggle with constipation or diarrhea not caused by illness or another health condition, there’s a good chance you’re not getting enough fiber in your diet. Fiber adds volume to stool, “cleaning” the digestive tract and facilitating smoother passage. Adding more fiber-rich foods like whole grains, fruits, and vegetables to your meals can help to get things back on track.

View this post on Instagram

A post shared by Witapedia (@witapedia)

Persistent Hunger

If you consistently find yourself hungry soon after eating, you probably need to include more fiber in your meals. Low-fiber diets can cause blood sugar spikes and leave you feeling unsatisfied, leading to excessive snacking in an attempt to curb hunger. Fiber-rich foods create a sensation of fullness, helping to prevent overindulgence and keeping blood sugar in check.

View this post on Instagram

A post shared by Maria Honeker (@holisticlivingwithmaria)

Elevated Cholesterol Levels

High cholesterol levels are a risk factor for heart disease, and if your cholesterol levels exceed recommended levels, upping your fiber intake is usually a good idea. Soluble fiber, the kind found in foods like oats, legumes, and certain fruits, can lower LDL— or, ‘bad’— cholesterol levels by binding to cholesterol molecules and allowing them to exit the body.

View this post on Instagram

A post shared by SIMPLY GRANOLA (@simplygranola)

The post 3 Signs You Should Be Eating More Fiber appeared first on yourdailysportfix.com.

Here are some winning smoothie combinations that you should start trying today.

Oats and Summer Fruits

Throw in oats, strawberries, banana, natural yogurt, blueberries, and raspberries for this deliciously creamy mix. It’s packed full of vitamins and minerals from the fruit, while the oats provide fiber and slow-release energy throughout the day. The natural yogurt makes the smoothie nice and creamy, but also provides essential prebiotics that improve digestive health.

Mango and Chia Seed

Combine chunks of banana, pineapple, melon, and natural Greek yogurt with a few oats and Chia seeds. The result is a scrumptious, refreshingly sweet tropical smoothie packed full of vitamins, minerals, protein, and prebiotics.

Curley Kale Vitamin Boost

It might not sound like the best tasting smoothie of all time, but it certainly packs quite a punch. Throw together kale, celery, spinach, carrot, and avocado and blend it until smooth. The result is an acquired taste, but it does provide high levels of vitamins and minerals that will leave you feeling great.

The post Killer Smoothie Combinations that Will Boost Your Energy Levels appeared first on yourdailysportfix.com.

Calcium

Not only does calcium support bone health, it’s important for muscle and nerve function, hormone balance, and blood vessel health. Some great sources of calcium are cow’s milk, fortified plant-based milk, dark leafy greens, and chia seeds.

Fiber

Eating more fiber can help you loose weight and it reduces the risk for heat disease. Look for fiber in fruits, veggies, whole grains, and legumes.

Potassium

Potassium, an electrolyte, helps control the balance of fluid in the body and it offsets sodium. Potassium is especially important for athletes because it’s involved in the storage of carbs to help fuel muscles and not getting enough of it leads to muscle cramps. Great sources of potassium include bananas, avocados, sweet potatoes, spinach, and beans.

Vitamin D

During the winter, people’s Vitamin D levels drop due to less exposure to the sun. Vitamin D helps our bodies absorb calcium, maintain strong bones, ensure proper muscle and nerve function, and it leads to a healthy immune system. It can be found in fatty fish and fortified dairy.

The post You May Be Missing These Essential Nutrients in Your Diet appeared first on yourdailysportfix.com.

Protects the Skin

Tomatoes contain high levels of carotenoids, which can protect the skin from UV rays and reduces the effects of sunburn. While tomatoes cannot be a substitute for sunscreen of course, they will give your skin that extra boost.

Improves Heart Health

The number one nutrient in tomatoes is lycopene, the natural antioxidant that gives tomatoes their rich red color. Lycopene can help control blood pressure, lower cholesterol, and improve circulation.

Safeguards Vision

The lycopene in tomatoes can also protect your eyes from age-related damage and potentially even cataracts.

Source of Vitamins and Minerals

Tomatoes are a great source of Vitamin C and potassium. If you’re after potassium, tomato puree actually has more per gram than fresh tomatoes, and tomato paste has more than the puree!

Aids the Digestive System

Tomatoes are a good source of fiber. This helps keep your digestive system moving and it can help you have regular bowel movements.

The post Tomatoes are a Nutritional Powerhouse appeared first on yourdailysportfix.com.

Sunflower Seeds

Just one ounce of sunflower seeds contains six grams of vegan-friendly protein, as well as Vitamin E and magnesium. Costing only around $2 per pound, this is a cost-effective way to get protein in your diet.

Black Beans

Costing only about $1 for 15 ounces, black beans are packed full of protein and fiber. Add them to a chili or a salad and get a massive protein boost.

Peanut Butter

Rich in protein and costing only around $2.50 per 16 ounces, peanut butter is a cheap and effective way to slip protein into your diet.

Eggs

Along with vitamins, minerals and healthy fats, eggs are full of protein. Costing only between $2-$4 per dozen, eating eggs daily will ensure strong amounts of protein.

Plain Greek Yogurt

Oddly enough, yogurt is an excellent source of protein. Greek yogurt is a versatile option that can be eaten plain, whipped up into a tasty dip, or sweetened with honey and lemon.

The post Need More Protein? Here are 5 Cheap Sources appeared first on yourdailysportfix.com.

Another name for vitamins and minerals are micronutrients and your body needs them to fight off potential diseases. We’re here to talk about Biotin also known as Vitamin H. Read on to learn the benefits of Biotin and to see how you can incorporate it into your diet.

Vitamin of Life

The word biotin hails from the Greek word biotos which translates to life. Biotin is a type of Vitamin B which helps shift food into energy. It can keep the skin, hair, eyes, and liver healthy too.

Available Naturally

If you don’t want to consume biotin supplements on a regular basis, it can also be found in many types of foods and vegetables. These vegetables include soybeans, cauliflower, bananas, and even mushrooms. Most raw foods contain biotin and if you eat enough of these, your health will be at its prime.

The post The Wonderful Benefits of Biotin appeared first on yourdailysportfix.com.

View this post on Instagram

A post shared by Drs. Tiffany & Brent Caplan (@caplanhealthinstitute)

How Much Vitamin D Do You Need?

The recommended daily amount of vitamin D that you need for optimum health is 10 micrograms (also written as 40IU). Babies under the age of 1 need between 8.5 and 10 micrograms.

Where Does Vitamin D Come From?

As well as supplements, our bodies naturally produce vitamin D through exposure to sunlight. Vitamin D can also be found in foods such as oily fish, red meat, liver, egg yolks and fortified foods.

Who Should Take a Vitamin D Supplement?

Doctors recommend that EVERYONE should take a vitamin D supplement for at least the autumn and winter months. Certain groups should also take a vitamin D supplement throughout the year. These include…

• People who are pregnant or breastfeeding.
• People don’t get outside often (e.g. who are frail or housebound).
• People who wear clothes that cover most of their skin when outside.
• People with darker skin, such as from an African, Afro-Caribbean or South Asian background.
• Babies and toddlers up to 4 years old.

The Verdict

Taking a vitamin D supplement during the colder seasons is an easy way to make sure your body has enough of this essential nutrient. Anyone in the above groups should consider taking vitamin D all year round!

The post Do I Really Need to Take a Vitamin D Supplement? appeared first on yourdailysportfix.com.

Inconsistent Bowel Movements

We’re sorry to have to go there, but if you frequently struggle with constipation or diarrhea not caused by illness or another health condition, there’s a good chance you’re not getting enough fiber in your diet. Fiber adds volume to stool, “cleaning” the digestive tract and facilitating smoother passage. Adding more fiber-rich foods like whole grains, fruits, and vegetables to your meals can help to get things back on track.

View this post on Instagram

A post shared by Witapedia (@witapedia)

Persistent Hunger

If you consistently find yourself hungry soon after eating, you probably need to include more fiber in your meals. Low-fiber diets can cause blood sugar spikes and leave you feeling unsatisfied, leading to excessive snacking in an attempt to curb hunger. Fiber-rich foods create a sensation of fullness, helping to prevent overindulgence and keeping blood sugar in check.

View this post on Instagram

A post shared by Maria Honeker (@holisticlivingwithmaria)

Elevated Cholesterol Levels

High cholesterol levels are a risk factor for heart disease, and if your cholesterol levels exceed recommended levels, upping your fiber intake is usually a good idea. Soluble fiber, the kind found in foods like oats, legumes, and certain fruits, can lower LDL— or, ‘bad’— cholesterol levels by binding to cholesterol molecules and allowing them to exit the body.

View this post on Instagram

A post shared by SIMPLY GRANOLA (@simplygranola)

The post 3 Signs You Should Be Eating More Fiber appeared first on yourdailysportfix.com.

Here are some winning smoothie combinations that you should start trying today.

Oats and Summer Fruits

Throw in oats, strawberries, banana, natural yogurt, blueberries, and raspberries for this deliciously creamy mix. It’s packed full of vitamins and minerals from the fruit, while the oats provide fiber and slow-release energy throughout the day. The natural yogurt makes the smoothie nice and creamy, but also provides essential prebiotics that improve digestive health.

Mango and Chia Seed

Combine chunks of banana, pineapple, melon, and natural Greek yogurt with a few oats and Chia seeds. The result is a scrumptious, refreshingly sweet tropical smoothie packed full of vitamins, minerals, protein, and prebiotics.

Curley Kale Vitamin Boost

It might not sound like the best tasting smoothie of all time, but it certainly packs quite a punch. Throw together kale, celery, spinach, carrot, and avocado and blend it until smooth. The result is an acquired taste, but it does provide high levels of vitamins and minerals that will leave you feeling great.

The post Killer Smoothie Combinations that Will Boost Your Energy Levels appeared first on yourdailysportfix.com.

Calcium

Not only does calcium support bone health, it’s important for muscle and nerve function, hormone balance, and blood vessel health. Some great sources of calcium are cow’s milk, fortified plant-based milk, dark leafy greens, and chia seeds.

Fiber

Eating more fiber can help you loose weight and it reduces the risk for heat disease. Look for fiber in fruits, veggies, whole grains, and legumes.

Potassium

Potassium, an electrolyte, helps control the balance of fluid in the body and it offsets sodium. Potassium is especially important for athletes because it’s involved in the storage of carbs to help fuel muscles and not getting enough of it leads to muscle cramps. Great sources of potassium include bananas, avocados, sweet potatoes, spinach, and beans.

Vitamin D

During the winter, people’s Vitamin D levels drop due to less exposure to the sun. Vitamin D helps our bodies absorb calcium, maintain strong bones, ensure proper muscle and nerve function, and it leads to a healthy immune system. It can be found in fatty fish and fortified dairy.

The post You May Be Missing These Essential Nutrients in Your Diet appeared first on yourdailysportfix.com.

Protects the Skin

Tomatoes contain high levels of carotenoids, which can protect the skin from UV rays and reduces the effects of sunburn. While tomatoes cannot be a substitute for sunscreen of course, they will give your skin that extra boost.

Improves Heart Health

The number one nutrient in tomatoes is lycopene, the natural antioxidant that gives tomatoes their rich red color. Lycopene can help control blood pressure, lower cholesterol, and improve circulation.

Safeguards Vision

The lycopene in tomatoes can also protect your eyes from age-related damage and potentially even cataracts.

Source of Vitamins and Minerals

Tomatoes are a great source of Vitamin C and potassium. If you’re after potassium, tomato puree actually has more per gram than fresh tomatoes, and tomato paste has more than the puree!

Aids the Digestive System

Tomatoes are a good source of fiber. This helps keep your digestive system moving and it can help you have regular bowel movements.

The post Tomatoes are a Nutritional Powerhouse appeared first on yourdailysportfix.com.

Sunflower Seeds

Just one ounce of sunflower seeds contains six grams of vegan-friendly protein, as well as Vitamin E and magnesium. Costing only around $2 per pound, this is a cost-effective way to get protein in your diet.

Black Beans

Costing only about $1 for 15 ounces, black beans are packed full of protein and fiber. Add them to a chili or a salad and get a massive protein boost.

Peanut Butter

Rich in protein and costing only around $2.50 per 16 ounces, peanut butter is a cheap and effective way to slip protein into your diet.

Eggs

Along with vitamins, minerals and healthy fats, eggs are full of protein. Costing only between $2-$4 per dozen, eating eggs daily will ensure strong amounts of protein.

Plain Greek Yogurt

Oddly enough, yogurt is an excellent source of protein. Greek yogurt is a versatile option that can be eaten plain, whipped up into a tasty dip, or sweetened with honey and lemon.

The post Need More Protein? Here are 5 Cheap Sources appeared first on yourdailysportfix.com.

Another name for vitamins and minerals are micronutrients and your body needs them to fight off potential diseases. We’re here to talk about Biotin also known as Vitamin H. Read on to learn the benefits of Biotin and to see how you can incorporate it into your diet.

Vitamin of Life

The word biotin hails from the Greek word biotos which translates to life. Biotin is a type of Vitamin B which helps shift food into energy. It can keep the skin, hair, eyes, and liver healthy too.

Available Naturally

If you don’t want to consume biotin supplements on a regular basis, it can also be found in many types of foods and vegetables. These vegetables include soybeans, cauliflower, bananas, and even mushrooms. Most raw foods contain biotin and if you eat enough of these, your health will be at its prime.

The post The Wonderful Benefits of Biotin appeared first on yourdailysportfix.com.