New Zealand GMO and Glyphosates
I was in New Zealand recently. I went specifically to my aunt’s 100th birthday. My…
Vitamin D is different from other vitamins because our bodies can make most of what we need with enough exposure to sunlight. Australia is renowned for its sunny weather and outdoorsy, beach-loving lifestyle, yet research says that 23% – or 1 in 4 – of Australians are deficient in vitamin D. So, why is this? And why is vitamin D important for our health?
Vitamin D is a fat-soluble hormone that helps your body absorb the calcium required to maintain bone and muscle health. It also supports the immune and digestive system – without it, viruses, bacteria and parasites can take hold and we may become susceptible to allergies and autoimmune disorders.
Unfortunately, many of us don’t get the amount of vitamin D our body needs. Here are some of the possible reasons why:
Common Risk Factors for Vitamin D Deficiency:
How Do You Know If You’re Deficient in Vitamin D?
Most people don’t realise that they are deficient, because the symptoms are usually subtle, even if they are having a significant negative effect on your quality of life. However, if you tick a few of the symptoms below, it might be a good idea to have your GP perform a blood test for you to identify whether you have a vitamin D deficiency.
Vitamin D Deficiency signs include:
How Much Vitamin D Do We Need to Prevent These Symptoms?
The recommended daily intake is usually around 400-800 IU (international unit), but many experts say you should get even more than that. Correcting a vitamin D deficiency doesn’t have to be hard. You can begin by increasing your sun exposure and incorporating more of the following vitamin D rich foods.
Top 10 Vitamin D Rich Foods:
Fatty seafood such as –
Sardines
100g = 175 IU (44% DV (daily value))
Salmon
100g = 511 IU (128% DV)
Mackerel
100g = 400 IU (100% DV)
Tuna
100g = 93 IU (23% DV)
Oysters
100g = 320 IU (80% DV)
Cod liver oil
1 tsp = 440 IU (100% DV)
Cow’s milk
120g = 98 IU (16% DV)
Eggs
1 large = 41 IU (10% DV)
Mushrooms
Mushrooms when exposed to ultraviolet light have the capacity to produce vitamin D
1 cup = up to 150 – 2300 IU (for some UV-treated varieties)
Liver
100g = 20-30 IU (5-6% DV)
Vitamin D, Sleep and Sunshine
There’s no more abundant source of vitamin D than the sun. It promotes synthesis of the vitamin from cholesterol in the skin. A sensible amount of sun will help give your body the boost it needs to maintain good health. We recommend getting 15-20 minutes daily.
Research has indicated that vitamin D levels also influence both sleep quality and sleep quantity. Unfortunately, some research has suggested that sleep disorders have reached epidemic proportions because so many people are deficient. Read the blog from Changing Habits ‘Low Vitamin D May Not Be About Day Light, But Rather About Darkness’ for more information.
Getting adequate sunshine daily and eating enough of these vitamin D rich foods is a great way to top up your levels of this important nutrient, naturally.
At The Nutrition Academy you will learn so much more about essential vitamins in our Introduction to Nutrition and Functional Nutrition courses.
References
Curious about one of our courses? Download the course guide to learn more! Comment `guides` to get the links straight to your inbox!
Curious about one of our courses? Download the course guide to learn more! Comment `guides` to get the links straight to your inbox!
How do you define a `healthy citizen`? Do you think the rates of mental health, obesity, and chronic disease reflect the great nation Churchill was envisioning here?
How do you define a `healthy citizen`? Do you think the rates of mental health, obesity, and chronic disease reflect the great nation Churchill was envisioning here?
We`d love you all to share your favourite self care in the comments below.
We`re extremely proud to be the first in a huge wave of transformation happening regarding nutrition. Instead of leaving human history behind, we recognise it for its role in humankind today and honour it with our food and philosophy. We reap the benefits, too, of good health and a long, happy life.
We`re extremely proud to be the first in a huge wave of transformation happening regarding nutrition. Instead of leaving human history behind, we recognise it for its role in humankind today and honour it with our food and philosophy. We reap the benefits, too, of good health and a long, happy life.
You know how we’re always trying to feed our families well without spending a fortune?
Well… I found something that I know you’re going to want in on. It’s a free online summit all about eating clean, nutrient-dense, on a budget—yes, it’s possible.
And it`s filled with real-life tips, recipes, and strategies for stretching your grocery dollars without sacrificing nourishment.
There are 20+ experts (myself included 💛), and every one of us is showing you how to make deeply nourishing meals that are affordable and delicious.
You’ll learn how to shop smarter, prepare food in ways that unlock nutrition, and create meals your body (and your family) will thank you for.
🗓️ It starts May 5th and it’s totally free. This is the kind of thing we wish we had when we first started on this path.
🎟️ Grab your free ticket—click the link in my bio or comment below with "summit"
You’re going to walk away inspired, empowered, and with real steps you can use right away.
#NourishingVibrantHealth
You know how we’re always trying to feed our families well without spending a fortune?
Well… I found something that I know you’re going to want in on. It’s a free online summit all about eating clean, nutrient-dense, on a budget—yes, it’s possible.
And it`s filled with real-life tips, recipes, and strategies for stretching your grocery dollars without sacrificing nourishment.
There are 20+ experts (myself included 💛), and every one of us is showing you how to make deeply nourishing meals that are affordable and delicious.
You’ll learn how to shop smarter, prepare food in ways that unlock nutrition, and create meals your body (and your family) will thank you for.
🗓️ It starts May 5th and it’s totally free. This is the kind of thing we wish we had when we first started on this path.
🎟️ Grab your free ticket—click the link in my bio or comment below with "summit"
You’re going to walk away inspired, empowered, and with real steps you can use right away.
#NourishingVibrantHealth
Do you want to live with better health, have more energy, achieve your goals; make an impact in not only your own life, but that of your family and your wider community? Try The Nutrition Academy.
Do you want to live with better health, have more energy, achieve your goals; make an impact in not only your own life, but that of your family and your wider community? Try The Nutrition Academy.
Ready to change your life and career, with extra accountability and study support? Join us at the Introduction to Nutrition bootcamp!
↳ follow the link in our bio
Ready to change your life and career, with extra accountability and study support? Join us at the Introduction to Nutrition bootcamp!
↳ follow the link in our bio
Nutrition is one very important part of a whole, healthy and happy life. Once you have developed a healthy body, you are able to pursue true wellness. What does wellness mean to you?
Nutrition is one very important part of a whole, healthy and happy life. Once you have developed a healthy body, you are able to pursue true wellness. What does wellness mean to you?
`Low calorie` doesn`t inherently mean healthy, and if you leave behind essential nutrient groups, you will suffer.
`Low calorie` doesn`t inherently mean healthy, and if you leave behind essential nutrient groups, you will suffer.
The Functional Nutrition course isn`t just about being told nutrition facts, it`s about developing critical thinking and research skills so you can continue to understand and discover the truth as the nutrition and food industry evolves.
The Functional Nutrition course isn`t just about being told nutrition facts, it`s about developing critical thinking and research skills so you can continue to understand and discover the truth as the nutrition and food industry evolves.
Here`s the ingredients from last week`s vegan `food`. Do these ingredients sound better for you, the planet and animals?
Here`s the ingredients from last week`s vegan `food`. Do these ingredients sound better for you, the planet and animals?
Learn the foundations of everything you can do for a happy, healthy life with The Nutrition Academy. Learn about the study pathways at the academy on our website.
↳ follow the link in our bio
Learn the foundations of everything you can do for a happy, healthy life with The Nutrition Academy. Learn about the study pathways at the academy on our website.
↳ follow the link in our bio
