How Mindfulness Can Help you Achieve your Goals
Practicing the art of mindfulness is a wonderfully positive and worthwhile activity to implement, no…
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
From us to you, we hope you`ve had a great 2025 and will have a great 2026!
Hey everyone, we`ll be taking a short break over the next couple weeks. You`ll see Cyndi here again from the 5th of January! You can still enrol in any courses during this time, and if you send any inquiries through we will get back to you, though we appreciate your patience if there`s a delay!
The influence of billion dollar lobbyist industries and government-led food guidelines are increasing the presence of chronic disease and eroding connection to culture in more than just the Western nations. This is an issue that needs to be discussed more often.
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Glycerol is another of those tricky words that you may read on an ingredient`s list but not know what it actually means. Glycerol is the name of a carbon that interacts within your body. Industrial glycerol is often created through chemical processing, which can involve petroleum-derived steps or harsh refining.
Learn more about glycerol and other chemical additives in Cyndi`s blog Flavours in Food and Vaping.
Whatever reason you have for studying with The Nutrition Academy, you will benefit from not only the direct knowledge learned but the skills you develop which can be applied in different situations, however you move forward once graduating.
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We`ve been back to the Changing Habits farm since filming these videos and the chop and drop has been chopped and dropped. Cyndi`s family (and us here in the office) are enjoying the fruits of her labour, literally!
Learn the truth about industry lobbying, twisted food pyramids and what money can take away or add to the health industry with our Functional Nutrition Essentials course.
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Respect your life, your body and your relationship with health through every choice you make. How do you honour your relationship with health?
Postbiotics are not like prebiotics or probiotics. They`re a naturally developed bacteria in your gut that help support your gut health, immunity and reduce inflammation. Your body creates postbiotics when it is filled with enough of the positive probiotics in your gut. Did you know about postbiotics?
