Losing Weight ≠ Getting Healthy
I was at a party recently. There were many women there around my age. This…
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
Are you a graduate of The Nutrition Academy who has started their own business, developed a brand or sells a health product? We`d love to highlight your amazing achievements on our blog. If our silly Canva video inspired you, please reach out via our DM or email!
Curious about our study pathways? What`s in store for our course graduates? Check out our study pathways page, including a quiz to help you decide which course is right for you!
↳ follow the link in our bio
If motivation has never worked for you in the past, it`s because your motivation hasn`t transformed into intrinsic movement in your life. If you want to welcome a change into your life, scaffold it to the structure you`ve already created. And remember to be patient and keep trying.
Metabolism isn`t a mysterious process that happens in the body, where you wish it would go faster, or maybe go slower. We can follow the physical processes that happen in the body to create the metabolic effect through metabolimics!
Invest in good health for you and your family with The Nutrition Academy.
↳ follow the link in our bio
After recording this, Cyndi said "the sunglasses thing will really get them!". Did this video change your perspective on the sun, sun protection and tanning in summer?
This short clip is from a video years ago where Cyndi was talking about skin care, and an interesting perspective many of us may not have thought about. What products do you wash into the waterways going swimming, showering, cleaning your house and washing your dishes?
Although we can`t be there, we are super excited to be sponsoring Nourishing Australia`s Summit on November 1st in Sydney. If you can get to Sydney on Saturday 1st November, use code Cyndi20 to get 20% off ticket prices and have your questions answered! Purchase your tickets via Humanitix or via the link in our bio!
Getting older doesn`t mean getting weaker, sicker, more tired or less independent: how you treat your body NOW will impact how you feel as you age. Don`t wait for the symptoms of old age to catch you before taking care of your health, start today!
As Cyndi has said in a reel before, it is wrong to think of yourself as separate from the world and separate from each component of yourself. The phytochemicals found in plants helps protect the human body from disease, inflammation and illness. How amazing is the system we`re a part of?
Slow and steady wins the race when it comes to your health!
Even when the dietary guidelines tell you something, corporations will still act in pursuit of profit and nothing else. If you are feeding your baby formula, make sure you`re taking the time to read the ingredients and find an option that works for you.
