Leptin 101: How This ‘Hunger Hormone’ May Be Preventing You From Losing Weight
[Updated August 2019] What is Leptin? Leptin is a hormone secreted by fat cells in…
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
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
Hear Cyndi and Brogan present their stories about nurturing and regenerating the Changing Habits farm and enjoy a tour of Cyndi`s gardens, chickens, and more! Plus, enjoy refreshments and home-cooked lunch. Take this opportunity and snap up one of the limited spots at the Changing Habits farm tour.
↳ follow the link in our bio
Hear Cyndi and Brogan present their stories about nurturing and regenerating the Changing Habits farm and enjoy a tour of Cyndi`s gardens, chickens, and more! Plus, enjoy refreshments and home-cooked lunch. Take this opportunity and snap up one of the limited spots at the Changing Habits farm tour.
↳ follow the link in our bio
As your knowledge and mind changes, so will your world. Make sure to put action to the new thoughts you have to improve your life and the life of others.
As your knowledge and mind changes, so will your world. Make sure to put action to the new thoughts you have to improve your life and the life of others.
Evolutionarily, anxiety has a place in our bodies, but not every day, and not all the time. If you`re constantly struggling with anxiety, try slowing life down and doing something anathema to the sensation of running from a tiger!
Evolutionarily, anxiety has a place in our bodies, but not every day, and not all the time. If you`re constantly struggling with anxiety, try slowing life down and doing something anathema to the sensation of running from a tiger!
If you`re like Jasmin and looking for a way to improve your mental health, physical health, knowledge, critical thinking and research skills, try The Nutrition Academy. Head to our website to learn more!
↳ follow the link in our bio
If you`re like Jasmin and looking for a way to improve your mental health, physical health, knowledge, critical thinking and research skills, try The Nutrition Academy. Head to our website to learn more!
↳ follow the link in our bio
Whether you`re pursuing veganism for your health, for animal welfare or for the planet, we can surely all agree that these products are not the better option than real food.
Keen to see the ingredients on this `food?`. Keep an eye out!
Whether you`re pursuing veganism for your health, for animal welfare or for the planet, we can surely all agree that these products are not the better option than real food.
Keen to see the ingredients on this `food?`. Keep an eye out!
We really wanted to share this message with our students because, like Cyndi, many of you may face push back from people who don`t understand what you`re striving for. Historically, strides in science have come about from people pushing the boundaries of what is known and accepted already. Keep going with what you`re doing!
We really wanted to share this message with our students because, like Cyndi, many of you may face push back from people who don`t understand what you`re striving for. Historically, strides in science have come about from people pushing the boundaries of what is known and accepted already. Keep going with what you`re doing!
Listen to Cyndi speak at the 2025 Mindd International Forum. Learn more about regenerative farming in Sydney on the 2nd and 3rd of May.
@minddhealth
Listen to Cyndi speak at the 2025 Mindd International Forum. Learn more about regenerative farming in Sydney on the 2nd and 3rd of May.
@minddhealth
The power of the mind! Hear Kim Morrison and Ali Oetjen talk more about this at @thehealthandnutritionsummit this year!
The power of the mind! Hear Kim Morrison and Ali Oetjen talk more about this at @thehealthandnutritionsummit this year!
The difference a fresh of breath air makes is astronomical: not just for your mental health but for your whole body right down to your gut microbiome.
The difference a fresh of breath air makes is astronomical: not just for your mental health but for your whole body right down to your gut microbiome.
