What IS and Why vitamin D is important to overall health?

Vitamin D. Heard enough??? May be not:

N a t u r a l S o u r c e:

Although we can find many foods in the supermarket that have been fortified with a synthetic form of Vitamin D, there are only a select number of foods containing vitamin D in them naturally.

Foods high in vitamin D:

1.       Fish Oil, Cod Liver, Fish: Highest IU. Sockeye Salmon, Herring, Tuna:

A small 3½ ounces portion of cooked salmon will give you 90% of the Dietary Reference Intake for Vitamin D. Make sure to purchase salmon that has been caught from the wild. Salmon eat zooplankton, an excellent source of the important vitamin. Herring also very high in vitamin D. A 3 ounce tuna has 50% of your Vitamin D needs. 

2.       Mushrooms:  

Surprisingly, the dried versions of shiitake mushrooms are high in Vitamin D. This may be due to the fact that these mushrooms are adept at sucking up sunlight. Shiitake is also rich in B Vitamins like B1 & B2. Make sure that you find mushrooms that have been dried in the sun, not by some artificial means, in order to extract the benefits of high Vitamin D content.

What IS and Why vitamin D is important to overall health?

S u p p l e m e n t:

Vitamin D has emerged as a "star supplement" because of its many nutritional benefits. It is available in two forms: D2 & D3. The D3 is more active and a better choice. Talk to your doctor about a simple blood test to determine the right dosage for your individual vitamin D needs. Vitamin D works closely with calcium and magnesium. You must take Vitamin D in the morning with Magnesium and take Calcium at night.

Cod Fish – Spanish Style:

Ingredients

1 1/2 pounds wild Atlantic cod fillets, cut into 8 pieces

·         1 tablespoon Extra Virgin Olive Oil

·         1/2 teaspoon salt , blk pepper, red pepper

·         1/2 teaspoon smoked paprika

·         1/4 cup sliced shallots (onion)

·         3 large garlic cloves

·         1 1/2 cups chopped plum tomato , mushrooms

·         1/3 cup dry white wine

·         ½ cup of parsley (chopped)

·         1 tablespoon lemon juice

·         1/4 cup sliced almonds

Directions:

1.     Heat a skillet over high heat. Add oil. Combine salt, paprika, and black pepper; sprinkle evenly over fish. Add fish to pan. Cook for 3 minutes or until lightly browned. Turn fish over; reduce heat to medium-high. Add shallots, red pepper, and garlic; cook 4 minutes. Add tomatoes, mushrooms, wine, bring to a simmer, and cook 6 minutes. Add 1 tablespoon parsley and lemon juice; stir gently to combine.

2.      Serve on the top of brown rice, top it with remaining fresh parsley, and toasted almonds.

Vitamin D and Cancer

Laboratory, animal, and human studies suggest that vitamin D may be protective against some cancers.

Vitamin D Toxicity

It is very rare to have a vitamin D overdose. However, it is important to understand:

Tolerable Intake Level for Vitamin D

Infants 0-12 months- 1000 IU
Children 1-18 years- 2000 IU
Adults 19 years and older- 2000 IU

Health Benefits …

1.       plays a key role in the proper absorption of calcium

2.       supports colon, breast, prostate, ovarian, heart and colorectal health.

3.       blood pressure regulation

4.       supports a healthy immune system

5.       has a role in insulin secretion