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]]>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!
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]]>Vitamin D
While the best way to raise vitamin D levels is through sun exposure, supplements can be beneficial for those with deficiencies. That said, the caffeine in coffee has been shown to hinder absorption of vitamin D, an essential nutrient for bone health and immunity. If you do take vitamin D supplements, be sure to wait a few hours before or after drinking coffee, though it is generally recommended to take them with food.
Iron
Iron plays a role in several crucial body functions, and iron deficiency can lead to a host of symptoms such as fatigue, frequent colds, and even hair loss. Supplements can help to keep iron levels in the ideal range, but they should never be taken alongside tea or coffee. Coffee contains compounds known as polyphenols that can interfere with iron absorption in the body, while tea, including decaffeinated herbal varieties, contains tannins that can block iron absorption by up to 90%.
Calcium
As children, many of us were told that calcium is essential for strong bones and teeth, but did you know that coffee can interfere with calcium absorption? In fact, too much coffee can actually cause the body to excrete calcium, negatively affecting bone health over time. While you’re probably safe with a cup here and there, waiting about two hours between drinking coffee and taking calcium supplements is best for optimal absorption.
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]]>For those who want to incorporate more cardio into their daily schedule, having a dog can help you get out and walk every single day, no matter the weather. It also makes you want to explore different places as doing the same walks every day can get boring. Vitamin D boosts your mood and just breathing in the fresh air after a day at the office can help you to get rid of any stress.
Building stronger muscles, bones, and joints are one of the major benefits of walking. While it can be hard to motivate you to start doing this regularly, when you are a dog owner you have no choice. Your dog needs to be walked to relieve itself and exercise will prevent obesity. Once you start walking every day even for 15-20 minutes it will quickly become a habit you won’t want to stop.
Walking daily is great for your mental health as it gives you time to practice mindfulness and take advantage of being outside in nature. Walking your dog also prevents your dog from doing unwanted behaviors inside the home and creates a strong bond between you and your pet.
Having a dog can also make you more sociable—you are more likely to meet other dog owners and speak to more people on your daily walks. It will also help you to feel part of a community and even start doing longer dog walks if you have people and dogs to walk with.
Walking your dog also provides time for you to train your dogs (and yourself), with lots of recall, eye contact, and other commands.
If you are looking for ways to build healthy habits, especially cardio, having a dog will really help you stay committed to your goals and feel good while doing it. You will always have a reason to walk, which will keep you motivated.
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]]>The post 3 Foods That Are Filled With Vitamin D appeared first on yourdailysportfix.com.
]]>Canned Tuna
Canned tuna might be dry if you don’t add mayonnaise to it, or bland if you don’t add a couple of spices, but it’s one of the most excellent sources of Vitamin D you can find.
Eggs
What better way to start your day than with some eggs? Not only are there a handful of different ways you can prepare it, from omelette to scrambled to deviled, but it’s also another great way to consume Vitamin D.
Mushrooms
Mushrooms are another great source of Vitamin D. But before you start scarfing down every mushroom in sight, bear in mind that this is only the case with mushrooms that have spent time under UV light. In any case, they’re as delicious as ever, but the UV ones will have that extra benefit of being a Vitamin D source as well.
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]]>Vitamin D
Known as the “sunshine vitamin”, sunlight triggers your body to produce Vitamin D. This is a crucial vitamin for the body’s overall health.
Improves Bone Health
The sun helps the body to better absorb Vitamin D which helps our bones grow strong and to better mend themselves.
Promotes Healthy Skin
Sunshine has been shown to improve the skin’s immunity to disease and it helps boost the skin’s capacity for healthy sweating and absorption.
Better Eye Health
Vitamin D has been linked to improved vision. The sun’s rays can actually promote eye health and have a curative effect.
Helps Treat Depression
Exposure to sunlight helps the body to release serotonin which combats the symptoms of depression and leaves you feeling more energized and happy.
Aids Sleep and Brain Function
Sunlight directly affects the brain’s pineal gland which is the gland that secretes melatonin, a powerful antioxidant that is important for sleep quality and can help prevent depression.
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]]>Canned Tuna
Canned tuna is often frowned upon, but it’s actually a great choice if you want to get some more Vitamin D in a natural way. You can eat it with pasta, salads, and many other things.
10-MIN MEAL: TUNA MELTEggs
Eggs are a perfect breakfast choice and they will give you plenty of nutrients for the day, including Vitamin D. They also contain zinc, selenium, Vitamin A, etc.
Mushrooms
Not all mushrooms are rich in Vitamin D, only those that spent time under UV light. You can’t really go wrong with mushrooms in any case, but if you’re eating them for Vitamin D, check the label to see if they contain it.
Sardines
Another type of canned fish that’s easy to eat when you don’t have time to cook while providing you amazing nutritional benefits is sardines. Sardines are rich in omega-3 fatty acids, calcium, and Vitamin D, among other things.
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]]>The post 5 Vitamins That Can Improve Mood and Energy Levels appeared first on yourdailysportfix.com.
]]>Magnesium
Magnesium plays an important role in maintaining health and balancing mood. Deficiency can cause fatigue, mental confusion, irritability and even increased stress and anxiety. Getting more magnesium in your diet can increase serotonin production which contributes to the feeling of happiness. The mineral can be found in nuts like almonds, cashews, and peanuts as well as spinach.
B12
You can get B12 in animal products but if you are vegetarian or vegan, it is important that you take a supplement to compensate. B12 deficiencies can cause weakness, tiredness and even depression and anxiety. If you want to keep energized and happy, it is important to make sure you are getting the recommended 2.4 mcg per day.
Vitamin D
With our modern lifestyles, it can be hard to get enough vitamin D from sunlight if you are stuck in an office during the week. Vitamin D is essential for keeping away a low mood so if you aren’t getting enough sun, it might be worth incorporating a supplement into your diet to help ward off depressive moods.
Calcium
Calcium not only keeps bones strong but is important for energy and mood. If you don’t eat or drink dairy, you can find high levels of calcium in leafy greens like kale.
Iron
Iron can be found in meats and other food sources like lentils and soybeans. Not getting enough iron can lead to fatigue, depression and even anemia – so be sure to get enough.
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