The Best Food Sources Of Vitamin D

By Andrew Desjardins

The health advantages of vitamin D are well known. Vitamin D
is crucial in supporting the absorption and depositing of
calcium into our bones, ensuring that bone density and
strength is enhanced, to a large degree preventing diseases
of the bone. Are foods with vitamin D the most important
source of vitamin D?

The most important supply of vitamin D is our own bodies. It
is the only vitamin that is actually synthesized by our
bodies, but it needs sunlight to trigger the synthesizing
process - that is why it is sometimes called the sunshine
vitamin. In some geographic areas people can actually
experience a deficiency in vitamin D because a lack of
sunlight exposure. As a matter of fact, this lack of
sunshine, and the resulting lack of vitamin D, has been
linked to various diseases, including depression.
(http://www.vitamin-d-deficiency-symptoms.com/tag/foods-with-vitamin-d)
Foods with vitamin D are one way of supplementing our
bodies' vitamin D requirements.

There are actually not very many foods with natural vitamin
D sources in significant amounts. There are foods that have
been fortified with vitamin D, and these are a valuable
source, although in itself will probably not be sufficient.

The following are known as foods with vitamin D:

Mushrooms (especially Shiitake & Button): Probably the only
source of dietary vitamin D suitable for vegans, these
mushrooms have surprising amounts of vitamin D. They are
also rich in the B vitamins. If you purchase the dried
versions, make sure that you buy those that have been dried
in sunlight.

Mackerel, Salmon, Herring, Tuna, Sardines: - in fact, most
fatty fish that are also rich in Omega 3 fatty acids are
good sources of vitamin D. A portion of mackerel can
actually supply up to 90% of your required daily intake.
Sardines in particular are excellent sources of dietary
vitamin D.

Cod Liver oil: Cod liver oil was one of the first sources of
vitamin D used medicinally for children with rickets. It is
very rich in Vitamin D and omega-3 fatty acids; one
tablespoon of oil a day is sufficient. Research has shown
that cod liver oil prevents osteoporosis as well.

Eggs: Although only containing small amounts, eggs are
another food source for the vitamin.

Liver and liver products are also foods with vitamin D.

Fortified foods with vitamin D: Milk is generally fortified
with vitamin D in the usa, with 98% of the milk supply
containing significant amounts of the vitamin. Read food
labels before making purchasing decisions, as orange juice,
pastries and margarine are routinely fortified as well.

Supplementing your vitamin D intake with vitamin supplements.

It is very important to have sufficient amounts of calcium
and magnesium along with vitamin D supplements.

The health advantages of Vitamin D are incontrovertible.
Most people should get enough of the vitamin with sunlight
synthesis and in their diets. Interestingly vitamin D is
stored in the fat cells for up to sixty days, so strictly
speaking you do not need to ingest vitamin D on a daily
basis. There are excellent reasons to make sure that you
have sufficient vitamin D levels in your system. Look after
your health!

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What Are The Benefits To Health of a Fruit Diet?

By Jack Rowntree

Some people decide to put themselves on a fruit only diet
for either a short period of time or part of a long-term
plan. This is usually as part of a cleansing program in
order to help maintain health and well-being. However, when
embarking on such a diet there are ways to consume the fruit
and types of fruit to eat to make the experience better.

Some people will hit the diet head on and go out and consume
vast quantities of fruit. This usually has the result of
making you feel bloated and nauseous.

The best way to approach this is to copy what grazing
animals do and just eat small amounts of it frequently
during the day. Small amounts regularly will prevent insulin
surges which can make you feel more hungry. It will also
prevent large amounts of fruit sitting in the stomach which
can ferment and make you feel gassy and bloated.

Juicing is another excellent way of getting your daily quota
of fruit. You can take in your daily allowance in a
refreshing cool drink. This method also reduces the workload
you place on the bowel because fruit, especially in the
liquid form, is easy to digest and so requires less energy.
Many people report the feeling of having increased energy.
Compare this to the feeling of tiredness and sluggishness
you get after eating a heavy meal full of protein and
carbohydrate.

Different types of fruit can also affect your health and
benefits. Organically grown fruit is free from chemicals and
insecticides and are often grown in a good quality soil. You
are, therefore, reducing the build up of these potentially
toxic compounds in the body and you are reaping the full
nutritious benefits from your fruit.

It has been demonstrated that organic fruit and vegetables
have increased levels of vitamins and minerals as compared
to their inorganic counterparts. Although organic fruit and
vegetables are usually more expensive than their inorganic
alternatives you don not have to eat as much to get the same
amount of nutritional benefits.

If you do decide to go down the route of a fruit diet then
getting a variety of fruit is worthwhile. You will not only
be less inclined to become bored of the diet, you will also
be getting a wide variety of nutrients into your system.