Healthy Lunchbox Ideas
Is there really a healthy school lunch that tastes as good as a chip roll?…
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
Dr Michelle Woolhouse`s book The Wonder Within is an amazing companion to her keynote talk at the 2025 Health and Nutrition Summit. Buy her book and a Summit ticket to prepare!
Dr Michelle Woolhouse`s book The Wonder Within is an amazing companion to her keynote talk at the 2025 Health and Nutrition Summit. Buy her book and a Summit ticket to prepare!
Have you been curious about our course but stumped by the cost? Are you interested in the content for your personal health but don`t need accreditation? Try our Functional Nutrition Essentials course! Functional Nutrition Essentials is a non-accredited 12-month quiz based course with no essays or assignments! Plus, the best part is, you can upgrade for accreditation whenever you choose!
Have you been curious about our course but stumped by the cost? Are you interested in the content for your personal health but don`t need accreditation? Try our Functional Nutrition Essentials course! Functional Nutrition Essentials is a non-accredited 12-month quiz based course with no essays or assignments! Plus, the best part is, you can upgrade for accreditation whenever you choose!
This quote is certainly true in that the unhealthy foods which contain high amounts of sugar, artifical flavours and unnatural colours are designed to be addictive and appealing. Your body begins to crave it. To live a healthy lifestyle, you must get through a period of discomfort where you eat real food and ditch the highly processed, addictive stuff until you can appreciate and enjoy real food.
This quote is certainly true in that the unhealthy foods which contain high amounts of sugar, artifical flavours and unnatural colours are designed to be addictive and appealing. Your body begins to crave it. To live a healthy lifestyle, you must get through a period of discomfort where you eat real food and ditch the highly processed, addictive stuff until you can appreciate and enjoy real food.
We love listening to @up_for_a_chat_podcast and expanding our knowledge and understanding of the world. Knowing that small rituals like sharing breath is common across oceans and species is so special. What ritual do you love to engage in?
We love listening to @up_for_a_chat_podcast and expanding our knowledge and understanding of the world. Knowing that small rituals like sharing breath is common across oceans and species is so special. What ritual do you love to engage in?
Check your cheese labels! Make sure you’re not just eating “cheese flavour” but real cheese.
Change your life, the life of your community and your loved ones with The Nutrition Academy. Jump onto our website to learn more about our courses and how they can make a difference for you!
🔗 link in bio
Change your life, the life of your community and your loved ones with The Nutrition Academy. Jump onto our website to learn more about our courses and how they can make a difference for you!
🔗 link in bio
Despairing at the reality of store-bought kombucha? Don`t worry, keep an eye out for part 2 where you can learn how to make it yourself!
Despairing at the reality of store-bought kombucha? Don`t worry, keep an eye out for part 2 where you can learn how to make it yourself!
People getting better by eating real food? Who`d have thought! Learn more about synthetic biology and GMO`s with Jeffrey Smith at the 2025 Health and Nutrition Summit.
People getting better by eating real food? Who`d have thought! Learn more about synthetic biology and GMO`s with Jeffrey Smith at the 2025 Health and Nutrition Summit.
Curious about our new Functional Nutrition Essentials course? Jump online to a live Q&A with Cyndi to learn more and see if it`s the right fit for you! Register via the link in our bio.
Curious about our new Functional Nutrition Essentials course? Jump online to a live Q&A with Cyndi to learn more and see if it`s the right fit for you! Register via the link in our bio.
The interconnectedness of your mind, body, and soul, what you eat, how you feel and how you live, is undeniable. The Nutrition Academy`s philosophy of vitalism acknowledges this interconnectedness through the lens of nutrition.
To learn more and understand your study possibilities, head to our website via the link in our bio.
The interconnectedness of your mind, body, and soul, what you eat, how you feel and how you live, is undeniable. The Nutrition Academy`s philosophy of vitalism acknowledges this interconnectedness through the lens of nutrition.
To learn more and understand your study possibilities, head to our website via the link in our bio.
This episode of @up_for_a_chat_podcast should get you excited for 2025 and all the amazing events both Cyndi and Kim are participating in, including the Health and Nutrition Summit in July. Check out episode 409 to hear these lovely ladies discuss their upcoming events!
This episode of @up_for_a_chat_podcast should get you excited for 2025 and all the amazing events both Cyndi and Kim are participating in, including the Health and Nutrition Summit in July. Check out episode 409 to hear these lovely ladies discuss their upcoming events!
One of the things we love the most about our Nutrition Academy community is how interconnected and open we are with each other. We love seeing graduated students go on to find happiness and strength in their professional and personal lives.
See more on Dallen`s amazing work at @nutritionwithdal @kulturedwellness @wavevitality
One of the things we love the most about our Nutrition Academy community is how interconnected and open we are with each other. We love seeing graduated students go on to find happiness and strength in their professional and personal lives.
See more on Dallen`s amazing work at @nutritionwithdal @kulturedwellness @wavevitality
