Overweight People Tend To Have Lower Vitamin D Levels
Studies show that a higher body mass index and body fat percentage are associated with lower blood levels of vitamin D .
Several different theories speculate about the relationship between low vitamin D levels and obesity.
Some claim that obese people tend to consume fewer vitamin D-rich foods, thus explaining the association.
Others point to behavioral differences, noting that obese individuals tend to expose less skin and may not be absorbing as much vitamin D from the sun.
Furthermore, certain enzymes are needed to convert vitamin D into its active form, and levels of these enzymes may differ between obese and non-obese individuals .
However, a 2012 study noted that once vitamin D levels in obese individuals are adjusted for body size, theres no difference between levels in obese and non-obese individuals .
This indicates that your vitamin D needs depend on body size, meaning obese individuals need more than normal-weight people to reach the same blood levels. This could help explain why obese people are more likely to be deficient.
Interestingly, losing weight can also affect your vitamin D levels.
In theory, a reduction in body size would mean a decrease in your vitamin D requirement. However, since the amount of it in your body remains the same when you lose weight, your levels would actually increase .
And the degree of weight loss may affect the extent to which its levels increase.
Do Oranges Contain Vitamin D
Oranges may be the closest youll get to a fruit containing vitamin D. And yet, closer is not close enough. What do we mean? While there is no vitamin D in oranges, many orange juices are fortified with vitamin D , and thats a good option for getting some vitamin D in your diet. (However, too much orange juice usually comes with more sugar than you may want, and as a general rule of thumb, youre better off with the whole fruit. Although theres nothing wrong with starting your day with a glass of fortified orange juice, unless your doctor tells you otherwise.
Foods That Contain Vitamin D3
Vitamin D is important for bone health and is linked to reduced rates of Alzheimer’s disease, strokes and cancers.
Vitamin D is known as the sunshine vitamin because it is produced in the skin by ultraviolet rays from the sun. Gray skies, weak winter sun, sunscreen use and an indoor lifestyle mean that most of us are lacking in this essential vitamin.
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What Are The Benefits Of Vitamin D For The Body
Vitamin D plays an essential role in the quality of bone tissue, dental and muscular of the human body.She also boosts the immune system, helps reduce fatigue, fight against stress and prevents diseases like the diabetes, from autoimmune diseases, from cardiovascular disorders, asthmaâ¦
A vitamin D deficiency therefore promotes the risk of diseases, such as osteoporosis, and of fractures in children and adults. In short, it constitutes a key factor of immunity.
Vitamins D Rich Food:
Vitamin D is a fat soluble vitamin that are naturally present in few foods. These are few food items which have good source of vitamin D. Cereal, whole milk, oatmeal, beef liver, orange, oyster, egg, goat cheese, mushroom, swiss cheese, pork tenderloin, canned salmon, cod liver oil, sardian, shrimp, butter etc.
Berries:
Pineapples:
Oranges:
Shiitake mushroom:
Pumpkin And Sweet potato:
Avocado:
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Iu Of Vitamin D In Vegetables
The list below gives the total vitamin d content in the top 100 items from the general description ‘vegetables’ each of which show the vitamin d amount as well as Calories, Protein, Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.
The level of vitamin d can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 50 items. The highest amount of vitamin d from the 50 raw items is in Mushrooms, maitake, raw where the content is 1123 IU per 100g. The number of food items which are cooked are 38 items. The highest amount of vitamin d from the 38 cooked items is in Mushrooms, shiitake, cooked, without salt where the amount is 28 IU per 100g. Comparing raw and cooked vegetables shows that cooking can change the levels of vitamin d by 1095 IU in a 100g serving.
Fortified Orange Juice Can Give You A Healthy Start To The Day
One cup of fortified orange juice can add up to 137 IU of vitamin D to your daily total, though the NIH recommends checking the label for exact numbers because counts can vary. Serve a glass of OJ with breakfast or use it in this mango-strawberry smoothie recipe, a delicious and portable morning meal. Keep in mind that its generally healthiest to enjoy whole fruit rather than its juice form, since the former still contains filling fiber, so drink juice in moderation. If you have a health condition for which you need to watch your carbohydrate and sugar intake, such as diabetes, it may be best to get your vitamin D from another source. Work with your healthcare team to figure out how much, if any, OJ is right for your diet.
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Some Fish Are Extremely High In Mercury
The amount of mercury in fish and other seafood depends on the species and the levels of pollution in its environment.
One study from 1998 to 2005 found that 27% of fish from 291 streams around the United States contained more than the recommended limit .
Another study discovered that one-third of fish caught on the New Jersey shore had mercury levels higher than 0.5 parts per million a level that could cause health problems for people who eat this fish regularly (
10 ).
In fact, larger, predatory fish may contain mercury concentrations up to 10 times higher than the fish they consume. This process is called biomagnification .
U.S. government agencies recommend keeping your blood mercury levels below 5.0 mcg per liter .
One U.S. study in 89 people found that mercury levels ranged from 2.089.5 mcg per liter, on average. A whopping 89% had levels higher than the maximum limit .
Additionally, the study noted that higher fish intake was linked to higher mercury levels.
Whats more, many studies have determined that people who regularly eat larger fish such as pike and perch have higher levels of mercury (
23 ).
One study in 1,800 men found that those with the highest levels of mercury were twice as likely to die from heart-related problems than men with lower levels .
Nevertheless, the nutritional benefits of fish likely outweigh the risks from mercury exposure as long as you moderate your consumption of high-mercury fish .
Vitamin D: Whole Foods Vs Fortified Foods
Fortified foods are meant to help boost vitamin and mineralintake. Theyre designed to add nutrients that dont naturally occur in theproduct. Sometimes iron, fiber, zinc or vitamin A is added. For instance, most milkis fortified with vitamin D and calcium is sometimes added to orange juice.
Since so few foods found in nature are good sources ofvitamin D, fortified foods provide most of the vitamin D found in the Americandiet, explains Taylor.
But she warns that some fortified foods can contain addedingredients that make the product less healthy, like sugar or hydrogenatedfats. Cows milk and most plant alternative milks are typically fortified withvitamin D, but its important to look for products with no added sugar.
Many types of yogurt and cereal are also fortified withvitamin D, but could contain excessive added sugar or saturated fat. Margarineis often fortified as well, but some products contain partially hydrogenatedoils, which should be avoided. Read labels to choose the best product for yourfamily.
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How Does Vitamin D Aid Weight Loss
Several theories attempt to explain vitamin Ds effects on weight loss.
Studies show that vitamin D could potentially reduce the formation of new fat cells in the body (
Summary:
Vitamin D may aid weight loss by altering the storage and formation of fat cells and increasing levels of serotonin and testosterone.
How To Get Dietary Supplements
You can find dietary supplements at any grocery store, pharmacy or vitamin shop. Its important to check your options to see how much vitamin D they have so that youre not taking too much. Your doctor can let you know how much vitamin D you should be taking and, if necessary, even give you a prescription for a high-level dose of any vitamins you may be missing.
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Saturated And Trans Fat
Saturated and trans fat raise the level of cholesterol in your blood, increasing your risk of developing heart disease. You’ll benefit from reducing your intake of these type of fats.
Saturated fats are found in:
- processed meat products – such as sausages and beef burgers
- butter and lard
- full-fat cream, milk and ice-cream
- hard cheese – such as parmesan and cheddar
- biscuits, cakes and pastries
- men should have 95g of fat in their diet each day
- women should have 70g of fat in their diet each day
Does Coconut Milk Have Vitamin D
Youve got your Cs, Es and a number of Bs, plus a bunch of minerals like calcium, sodium, iron, selenium and more in coconuts. But not your vitamin D. However, there are brands of coconut milk on the market that are fortified with vitamin D. So, if you love the taste of coconut, and want to up your vitamin D intake, look on the label to see how much vitamin D has been added to your favorite brand of coconut milk.
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People At Risk Of A Vitamin D Deficiency
- Breastfed Infants Who are Not in the Sun – The amount of vitamin D in breast milk depends on the amount of vitamin D in the mother. However, breast-milk typically does not contain adequate amounts of vitamin D. Be sure infants get some exposure to the sun to ensure adequate levels of vitamin D.
- Older Adults – As skin ages it is less and less able to make vitamin D from the sun, so vitamin D has to be attained from foods or supplements.
- People With Little Sun Exposure on the Skin – Wearing sunscreen, or lots of clothing, hampers the production of vitamin D from the sun.
- People with Darker Skin – Melanin, a pigment found in skin, reduces the body’s ability to manufacture vitamin D from the sun.
- People who have Problems Absorbing Fat – Vitamin D is fat soluble, which means it is found in fats, and your body has to be able to digest fats in order for you to absorb the vitamin D.
- People Taking Certain Medications
- Steroid Corticosteroid medications used to alleviate inflammation can reduce calcium absorption and impair vitamin D metabolism.
- Weight-loss drugs with orlistat as well as cholesterol-lowering drugs with cholestyramine can reduce the absorption of vitamin D and other fat-soluble vitamins.
- Medicines used to treat epileptic seizures, particularly phenobarbital and phenytoin, interfere with Vitamin D and reduces calcium absorption.
More Mushrooms Exposed To Sunlight High In Vitamin D
- 122% DV per cup of portabella mushrooms
- 98% DV per cup of maitakes
- 92% DV per cup of white button mushrooms
- 17% DV per cup of morels
- 14% DV per cup of chantarelles
- 5% DV per cup of shiitakes
Mushrooms create vitamin D from sunlight much like our bodies. Placing any mushroom under the sun for 20 minutes will boost its vitamin D level.
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Cutting Down On Free Sugar
Foods that contain free sugars aren’t required as part of a healthy balanced diet, so you should try to eat these less often and in smaller amounts.
To do this, use food labels to choose items that are lower in sugar and swap:
- sugary breakfast cereals for plain cereals – such as plain porridge, wholewheat biscuit cereals, shredded wholewheat or no added sugar muesli
- flavoured or corner-style yoghurts for low fat, lower sugar yoghurts, adding fresh fruit for variety
- sugary drinks for water, lower fat milk, sugar-free drinks or tea and coffee
Sugary drinks account for a surprisingly large proportion of the daily sugar intake of both children and adults. Almost a third of the free sugars consumed by 11 to 18 year olds come from soft drinks.
Cereal bars often contain high levels of free sugars too, so remember to check the label.
Higher Vitamin D Levels May Aid Weight Loss
Some evidence suggests that getting enough vitamin D could enhance weight loss and decrease body fat.
At least 20 ng/mL is considered to be an adequate blood level to promote strong bones and overall health .
One study looked at 218 overweight and obese women over a one-year period. All were put on a calorie-restricted diet and exercise routine. Half of the women received a vitamin D supplement, while the other half received a placebo.
At the end of the study, researchers found that women who fulfilled their vitamin D requirements experienced more weight loss, losing an average of 7 pounds more than the women who did not have adequate blood levels .
Another study provided overweight and obese women with vitamin D supplements for 12 weeks. At the end of the study, the women didnt experience any weight loss, but they did find that increasing levels of vitamin D decreased body fat .
Vitamin D could also be associated with a decrease in weight gain.
A study in over 4,600 elderly women found that higher levels of vitamin D were linked to less weight gain between visits during the span of the 4.5-year study .
In short, increasing your vitamin D intake may promote weight loss, although more research is needed before strong conclusions can be reached.
Summary:
Getting adequate amounts of vitamin D may enhance weight loss, decrease body fat and limit weight gain.
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High In Vitamins A And D
Most cod liver oil is extracted from the liver of Atlantic cod.
Cod liver oil has been used for centuries to relieve joint pain and treat rickets, a disease that causes fragile bones in children .
Although cod liver oil is a fish oil supplement, its quite different than regular fish oil.
Regular fish oil is extracted from the tissue of oily fish like tuna, herring, anchovies and mackerel, while cod liver oil is extracted from the livers of cod.
The liver is rich in fat-soluble vitamins like vitamins A and D, which give it an impressive nutrient profile.
One teaspoon of cod liver oil provides the following :
- Calories: 40
- Omega-3 fatty acids: 890 mg
- Monounsaturated fat: 2.1 grams
- Vitamin A: 90% of the RDI
- Vitamin D: 113% of the RDI
Cod liver oil is incredibly nutritious, with a single teaspoon providing 90% of your daily requirements for vitamin A and 113% of your daily requirements for vitamin D.
Vitamin A has many roles in the body, including maintaining healthy eyes, brain function and skin .
Cod liver oil is also one of the best food sources of vitamin D, which has an important role in maintaining healthy bones by regulating calcium absorption .
Summary:
Cod liver oil is very nutritious and provides nearly all of your daily requirements for vitamins A and D.
Eating Vegetables For Vitamin D Intake
Vitamin D is often referred to as the sunshine vitamin because the human body produces it naturally when it is exposed to sun. Because of this, the simple act of gardening can do a lot to help your body produce the Vitamin D it needs. It doesnt matter what you grow as long as youre out in the sunshine regularly, youre doing your body good.
How well this works varies, however, and can depend upon a number of things like skin tone, time of year, and the presence of sunscreen. People over 70 also need extra Vitamin D to promote healthy bones. Because of this, its important for many people to seek out ways to supplement their Vitamin D intake. One effective way is through diet.
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Top 10 High Vitamin D Foods
Vitamin D is an essential vitamin required by the body for the absorption of calcium, bone development, immune functioning and alleviation of inflammation.
A deficiency of Vitamin D can lead to rickets, a weakened immune system, increased cancer risk, poor hair growth and osteomalacia.
Excess vitamin D can cause the body to absorb too much calcium, leading to increased risk of heart disease and kidney stones.
The current U.S. Daily Value for vitamin D is 20g and the toxicity threshold is thought to be 250 to 1000 g/day.
Sometimes vitamin D values are given in IU . When this is the case remember that 1g=40IU for Vitamin D.
Vitamin D is fat soluble, which means you need to eat fat to absorb it. Foods high in vitamin D include fish, mushrooms exposed to sunlight, fortified milk, fortified milk substitutes, fortified tofu, fortified yogurt, fortified breakfast cereals, fortified orange juice, pork chops, and eggs.
Vitamin D is also made by the body when skin is exposed sunlight and is therefore called the sunshine vitamin. This accounts for approximately 90% of our total vitamin D, with only 10% coming from food. Depending on where you live, 20 minutes of sun exposure a day is enough to meet your vitamin D requirements.
Below is a list of the top 10 foods highest in vitamin D by common serving size, for more see the nutrient ranking of 200 foods high in vitamin D.
