Vitamin D is a fat-soluble vitamin in a family of compounds that includes vitamins D1, D2, and D3.
Your body produces vitamin D naturally when it’s directly exposed to sunlight. You can also get vitamin D from certain foods and supplements to ensure adequate levels of the vitamin in your blood.
Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorus and facilitating normal immune system function.
Getting enough vitamin D is important for typical growth and development of bones and teeth, as well as improved resistance to certain diseases.
Here is more information about the benefits of vitamin D, plus information about downsides, how much you need, and foods with vitamin D.
1. Vitamin D may fight disease.
In addition to its primary benefits, research suggests that vitamin D may also play a role in:
Reducing the risk of multiple sclerosis (MS). A 2018 review of population-based studies found that low levels of vitamin D are linked with an increased risk of MS.
Decreasing the chance of heart disease. Low vitamin D levels have been linked to increased risk of heart diseases such as hypertension, heart failure, and stroke. But it’s unclear whether vitamin D deficiency contributes to heart disease or simply indicates poor health when you have a chronic condition.
Reducing the likelihood of severe illnesses. Although studies are mixed, vitamin D may make severe flu and COVID-19 infections less likely. A recent review found that low vitamin D levels contribute to acute respiratory distress syndrome.
Supporting immune health. People who do not have adequate vitamin D levels might be at increased risk of infections and autoimmune diseases, such as rheumatoid arthritis, type 1 diabetes, and inflammatory bowel disease.
2. Vitamin D may regulate mood and reduce depression
Research has shown that vitamin D might play an important role in regulating mood and decreasing the risk of depression.
A review of 7,534 people found that those experiencing negative emotions who received vitamin D supplements noticed an improvement in symptoms. Vitamin D supplementation may help people with depression who also have a vitamin D deficiency.
Another study identified low vitamin D levels as a risk factor for more severe fibromyalgia symptoms, anxiety, and depression
3. Risks of getting too much vitamin D
If you take excessive amounts of vitamin D supplements, you may get too much of it. However, this is unlikely to happen through diet or sun exposure because your body regulates the amount of vitamin D produced through sun exposure.
Vitamin D toxicity can lead to an increase in your blood calcium levels. This can result in a variety of health issues, such as:
nausea
apathy
vomiting
abdominal pain
dehydration
confusion
increased thirst
some food sources of vitamin:
Some foods contain vitamin D naturally, and others are fortified with it. You can find vitamin D in the following foods:
salmon
sardines
herring
canned tuna
cod liver oil
beef liver
egg yolk
shrimp
regular mushrooms and those treated with ultraviolet light
milk (fortified)
certain cereals and oatmeals (fortified)
yogurt (fortified)
orange juice (fortified)
It can be hard to get enough vitamin D each day through sun exposure and food alone, so taking vitamin D supplements could help.
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Delicious foods that help you diet? It sounds too good to be true.No doubt: Weight loss comes down to simple math. You have to eat fewer calories than you burn.”Certain foods can help you shed body weight,” says Heather Mangieri, RD, a spokeswoman for the Academy of Nutrition and Dietetics, “because they help you feel full longer and help curb cravings.” Some even kick up your metabolism. So take this list when you go to the supermarket:Dark chocolate, sausage, nuts, and eggs? They’re all on the list. It’s about feeling full and satisfied.
1. Beans
Inexpensive, filling, and versatile, beans are a great source of protein. Beans are also high in fiber and slow to digest. That means you feel full longer, which may stop you from eating more.
2. Soup
Start a meal with a cup of soup, and you may end up eating less. It doesn’t matter if the soup is chunky or pureed, as long as it’s broth-based. You want to keep the soup to 100 to 150 calories a serving. So skip the dollops of cream and butter.
3. Dark Chocolate
Want to enjoy chocolate between meals? Pick a square or two of dark over the milky version. In one study, chocolate lovers who were given dark chocolate ate 15% less pizza a few hours later than those who had eaten milk chocolate.
4. Pureed Vegetables
You can add more veggies to your diet, enjoy your “cheat” foods, and cut back on the calories you’re eating, all at the same time. When Penn State researchers added pureed cauliflower and zucchini to mac and cheese, people seemed to like the dish just as much. But they ate 200 to 350 fewer calories. Those healthy vegetables added low-cal bulk to the tasty dish.
5. Nuts
For a great snack on the run, take a small handful of almonds, peanuts, walnuts, or pecans. Research shows that when people munch on nuts, they automatically eat less at later meals.
6. Apples
Skip the apple juice and the applesauce and opt instead for a crunchy apple. Whole fruit blunts appetite in a way that fruit juices and sauces don’t.
One reason is that raw fruit has more fiber. Plus, chewing sends signals to your brain that you’ve eaten something substantial.
7. Yogurt
Whether you prefer Greek or traditional, yogurt can be good for your waistline.
A Harvard study followed more than 120,000 people for a decade or longer. Yogurt, of all the foods that were tracked, was most closely linked to weight loss.
That doesn’t prove that yogurt caused weight loss, but it stood out among other foods.
8. Grapefruit
Yes, grapefruit really can help you shed pounds, especially if you are at risk for diabetes.
Researchers at Scripps Clinic in San Diego found that when obese people ate half a grapefruit before each meal, they dropped an average of 3 ½ pounds over 12 weeks. Drinking grapefruit juice had the same results.But grapefruit juice doesn’t have any proven “fat-burning” properties — it may just have helped people feel full.Be careful: You cannot have grapefruit or grapefruit juice if you are on certain medications, so check the label on all your prescriptions, or ask your pharmacist or doctor.
Shop Smart
Load your shopping cart with lots of lean protein, fresh veggies, fruit, and whole grains, says food scientist Joy Dubost, PhD, RD. The most important thing, when it comes to lasting weight loss, is the big picture of what you eat, not specific foods.
Finally eating three meals a day vs. snacking all day is easier to lose weight because you can stop fixating on food. When thoughts of food constantly enter your mind, you want to eat more of it. Live your life between meals, and allow yourself to not be constantly nagged by the pantry to come back for more!
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Calcium comes in many foods that do not involve milk, cheese and yogurt — although those are all first-rate sources of calcium. But before we dive into calcium-rich alternatives, here’s a fast reminder about why maintaining healthy calcium levels is so essential.Bone health. 99 percent of your body’s calcium is stored in your bones and teeth. Until you reach older adulthood, your body is consistently rebuilding and strengthening your bones, requiring an everyday intake of calcium.
Heart function. Calcium literally keeps your muscular tissue pumping.
Nerve transmission. Calcium fires cell signals that direct your muscles to contract and acquire you moving.
If you’re avoiding dairy, make a habit of incorporating a number of these other calcium-rich foods in your diet:Canned sardines. Check the label to make sure they’re canned in oil, bones included.
Fortified soy, almond and rice milk.
Fortified fruit juice. Check the label; not all fruit crush is fortified with calcium.
Tofu made with calcium sulphate.
Canned pink salmon with bones.
Fortified cereals and English muffins. Check the label; many popular ready-to-eat breakfast cereals and English muffins include a healthy dose of added calcium.
Greens. Turnip and cole and kale all pack a calcium-rich punch.
Beans. Garbanzo, kidney, navy and even canned baked beans provide calcium; boiled green soybeans are another good option.
Veggies like cooked broccoli, Chinese cabbage, edamame and acorn squash.
Papaya, dried figs and oranges.You will possibly be ready to find a minimum of one among these products at a bank or restaurant.
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Ounce for ounce, lentils have the utmost amount protein as steak (with but 10 percent of the fat!). A half-cup of these pulses (pulses are a kind of legume, like dried peas or chickpeas) provides you with nine grams of protein and eight grams of healthy fiber–that’s almost a thirdof the daily recommended amount! And, as noted within thepoint of entry Chronicle, a diet high in lentils and other pulses can reduce your risk of cancer, diabetes and heart disease.
2. this easy ingredient is easy on your wallet
Since the U.S. Department of Agriculture considers lentils both a vegetable and a source of protein, this inexpensive ingredient can do double duty in your kitchen. On average, lentils cost about $1 for a one-pound bag, while one pound of lean beef costs about $6 (with other cuts costing much more). give some thought to those savings!
3. Lentils let leftovers last
Stretch leftover Christmas turkey or holiday ham by incorporating lentils. By adding cooked lentils to your soup or casserole, you’ll make these tasty ingredients go further. It’s a wonderful due to make the vacations last a small amount longer while saving some pennies.
This gives you flexibility in planning your meals: use lentils to stretch meat dishes further (like during this healthy, slow cooker chicken sausage stew) or use them as a protein in your favourite Meatless Monday dinners.
4. They’re used across the planet
Billions of people around the world rely on lentils for protein every single day. Some countries’ signature cuisines include lentils, like India’s dal, the simmered lentil dish. Lentils, together withbeans and rice, are a heavy food source throughout earth, Caribbean and Mediterranean. People from many cultures understand how tasty and nutritious the tiny legumes could also be.
5. Lentils keep you full
Lentils are low on the glycemic index (GI), meaning they keep your glucose humming along evenly without spikes and crashes. While foods low on the glycemic index are especially helpful for people with diabetes, everyone can benefit. In fact, low-GI foods can help prevent you from developing diabetes.
6. They’re the correct addition to smoothies
Here’s a surprising because of up the protein content of your smoothie without the weird, silty (and pricey) powder: blend 1/2 cup cooked lentils into your favorite recipe. The lentils add rich texture, and you never even know they’re there! they assist you stay fuller longer, too.
7. They’re eco-friendly!
Lentils use few resources to grow and, calorie for calorie, produce only 2.5 percent of the gas greenhouse emissionas beef, and 10 percent of the CO2 of tofu. that produces lentils one in every of the greenest crops to grow—especially after youconsider their high protein content.
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