In these winter months with the lack of sunlight we need to increase the amount of Vitamin D we are getting in our diets. Vitamin D is stored in our livers for the months we lack getting sunlight. SAD or Seasonal affective disorder is common in Canada because of our long winter months, 30 minutes of sun exposure makes Vitamin D on your skin. A lot of people don't go outside at all in daylight hours and working in buildings with artificial lighting, going to and from work in darkness and most don't think to just go outside for 20 minutes per day, is one of many factors we are low in Vitamin D.
By eating certain foods containing Vitamin D we can stop depleting our stored quantity of Vitamin D and have less "Winter Blues" and more active happy Canadians in the winter months.
Vitamin D has two main Functions; first it will increase the absorption of calcium and phosphorus in your intestinal tract. Second; it helps regulate the calcification and mineralization of the bones.
To keep your vitamin D levels at a healthy range eating foods that contain vitamin D such as ;
Seeds: They are a great source of Vit D - sunflower seeds, sesame seeds and pumpkin seeds
you can use them on soups and salads for extra crunch. All of these seeds are beneficial for intestinal health, cleansing digestive system and preventing constipation. Seeds contain an anti-oxidant zinc which has a powerful skin boosting properties.
Bio-yogurt: This yogurt not only contains vitamin D but the friendly bacteria called Lactobacillus acidohilus that support your intestinal function, also has an excellent source of Vit B and other immune building minerals.
Proteins that have a source of Vitamin D are; Oysters, shrimp, tuna, sardine, egg yolks, mackerel, Salmon and liver as well as cod liver oil. You should make these proteins part of your shopping lists for at least 2-3 meals per week.
This is the season for more cold and flues and less sunlight and we will feel the difference in another month if we don't take some precautions with our food as part of our balanced lifestyle. A healthy intestinal tract plus proper abortion of vitamin D and Calcium is a great way to build a natural defence against colds and flues this season.
If you want more ways to boost your Vitamin D intake or interested in feeling better and need a support system, give me chance to make a difference in the way you look at Food.
Brenda Beattie-Gray RHN
