Vitamin D and its Importance to Our Food Choice

Vitamin D and its Importance to Our Food Choice

There are many types of vitamins and supplements which are important for our bodies, but one group of nutrients can be found easily while sunbathing – Vitamin D. This matters from the point of view of our skeletal structure, the immune system and psychological disorders. It can be surprising to learn that despite the fact that most of us do something as simple as going outside into the sun in order to get enough vitamin D, many of us can still suffer from deficiency. That’s why vitamin D is such a critical nutrient, as well as how everybody can make sure they are getting enough of it.

My Life Experience: Vitamin D

When I was diagnosed with chronic fatigue besides other reasonably healthy habits I realised that I may have been deficient with vitamin D. Early in the year, I went to a doctor and did tests and found out that I had low levels of vitamin D. The Vitamin D supplements as well as getting more time out to take sun greatly worked for me—my energy was so high, and there was a change on my moods. I learned how in a jiffy vitamin D levels can go unnoticed even when you are practicing healthy lifestyles.

Effects of Vitamin D for Your wellbeing

1. Promotes Bone Health

Although our body requires many vitamins for various purposes, one of the most familiar roles of taking vitamin D is to support our body’s digestion of calcium and phosphorus, which we need to build strong bones and muscles. Vitamin D is essential with a lack of this vitamin our bones become weak and develop diseases such as osteoporosis and rickets. Supplementation with vitamin D in combination with calcium translates to a thirty five percent reduction in the incidence of bone fractures in patients who are more than sixty years of age.

3. Cognitive: Reduces Anxiety, Stress and Depression

Several research studies are increasingly establishing the correlation between the deficiency of vitamin D and the state of mental health. There is evidence that low levels of vitamin D result in mood swings and such diseases as depression and SAD. I noticed that the moment I started getting more vitamin D, I felt much happier and more focused, so to improve my mood and well-being I’ve been incorporating vitamin D through food and by getting more sun.

4. Helps with Weight Management

New studies have also indicated that vitamin D has some weight regulation importance as well. He said it facilitates control of fat cells and hormones that are involved in weight management. I had less bloating and more energy after increasing my vitamin D which inspired me to move more around commitments and feel motivated towards exercising.

5. Supports Heart Health

Another they claim associated with vitamin D is the rate of cardiac health. Hypothesize that it improves heart health by reducing both blood pressure and levels of inflammation. Recent studies have shown that this vitamin plays a role in minimizing the risks of the diseases such as heart diseases, high blood pressure.

How about trying something different? Here’s how you can add more vitamin D into your diet.

Requested some less conventional ways to include vitamin D in your diet other than fish and eggs Here are five fun ideas.

1. Vitamin D Power Smoothie

Ingredients:

• 1 cup fortified almond milk
• 1/2 cup of cooked mushrooms with exposed to the sun like shiitake.
• 1/2 avocado
• 1 tablespoon flaxseeds
• 1 handful spinach
• 1 teaspoon honey (optional)

Instructions:

Mix vigorously all the ingredients until they obtain a creamy consistency. In addition to lending a delicious creaminess to this drink, this smoothie also gets all of the nutrient-dense perks belonging to the vitamin-D fortified milk and mouth-watering hearty mushrooms, Avocado and flaxseeds too.

2. Salmon & Egg Sunshine Salad

Ingredients:

• 4 oz grilled salmon vitamin D phosphate.
• 2 stewed meristem eggs (also useful to beat vitamin D deficiency).
• Mixed greens
• 1/2 avocado
• Olive oil and lemon juice dressing looks delicious.

Instructions:

Layer the greens and put the salmon on top, add the boiled eggs and avocado place the olive oil and lemon juice. The vitamin D content doubles here with the salmon and eggs making this a wonderful lunchtime dish, for that vitality boost.

3. This simple dish is baked mushrooms with feta cheese and some of my favorite herbs.

Ingredients:

• A risk is, 1 cup mushrooms such as Portobello, grown in sunlight.
• 1/4 cup crumbled feta cheese
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• Fresh thyme and rosemary

Instructions:

Preheat the oven to 375°F. Coat the mushrooms in olive oil, minced garlic, thyme and rosemary. Put them on a baking sheet, then sprinkle with feta. Best baked for 15-20 minutes or until golden brown on the surface as well as crispy on the outside. These mushrooms are great eaten as a snack or served as a side dish since they are packed with Vitamin D!

Ways of naturally getting Vitamin D into your body.

Apart from diet, there are other contributors to megadose of vitamin D safe sun exposure included. Here are some practical tips:

Sunlight Exposure: It is recommended that you should take a sun bath of 15-30 minutes daily preferably in the mid –morning or in the mid – afternoon when the sun is at its hottest. People with lighter skins might take a shorter time while those with dark skin might high amount of time before the skin becomes red.

Morning Sun Ritual: For myself I began a “morning sun ritual”, I make sure I grab my coffee or tea and I sit on my balcony every morning for a small sunshine therapy. It has now become a moment of stillness and focus and I also get my sunshine vitamins here!

Monitor Your Vitamin D Levels

It is good to load up on foods containing vitamin D and get as much sun as possible, but it is important to check vitamin D levels periodically, especially when living in a country with short winters and working in an office all day. It is recommended that patients get a blood test to monitor their levels and see whether they may require supplements at all.

Final Thoughts

Vitamin D is one of the most important vitamins involved in a number of processes in the human body including, bone, immune system, mental health, and metabolic health. After getting personally acquainted with my own health issues, I have found that getting adequate Vitamin D into your life can have a tremendous impact on boosting energy levels, improving moods and general wellbeing. From the vitamin D sources such as quality sunshine, remarkable food combinations, and useful supplements , let vitamin D join the legion of daily health essentials.