The Best Food Sources Of Vitamin D

By Andrew Desjardins

The health advantages of vitamin D are well known. Vitamin D
is crucial in supporting the absorption and depositing of
calcium into our bones, ensuring that bone density and
strength is enhanced, to a large degree preventing diseases
of the bone. Are foods with vitamin D the most important
source of vitamin D?

The most important supply of vitamin D is our own bodies. It
is the only vitamin that is actually synthesized by our
bodies, but it needs sunlight to trigger the synthesizing
process - that is why it is sometimes called the sunshine
vitamin. In some geographic areas people can actually
experience a deficiency in vitamin D because a lack of
sunlight exposure. As a matter of fact, this lack of
sunshine, and the resulting lack of vitamin D, has been
linked to various diseases, including depression.
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Foods with vitamin D are one way of supplementing our
bodies' vitamin D requirements.

There are actually not very many foods with natural vitamin
D sources in significant amounts. There are foods that have
been fortified with vitamin D, and these are a valuable
source, although in itself will probably not be sufficient.

The following are known as foods with vitamin D:

Mushrooms (especially Shiitake & Button): Probably the only
source of dietary vitamin D suitable for vegans, these
mushrooms have surprising amounts of vitamin D. They are
also rich in the B vitamins. If you purchase the dried
versions, make sure that you buy those that have been dried
in sunlight.

Mackerel, Salmon, Herring, Tuna, Sardines: - in fact, most
fatty fish that are also rich in Omega 3 fatty acids are
good sources of vitamin D. A portion of mackerel can
actually supply up to 90% of your required daily intake.
Sardines in particular are excellent sources of dietary
vitamin D.

Cod Liver oil: Cod liver oil was one of the first sources of
vitamin D used medicinally for children with rickets. It is
very rich in Vitamin D and omega-3 fatty acids; one
tablespoon of oil a day is sufficient. Research has shown
that cod liver oil prevents osteoporosis as well.

Eggs: Although only containing small amounts, eggs are
another food source for the vitamin.

Liver and liver products are also foods with vitamin D.

Fortified foods with vitamin D: Milk is generally fortified
with vitamin D in the usa, with 98% of the milk supply
containing significant amounts of the vitamin. Read food
labels before making purchasing decisions, as orange juice,
pastries and margarine are routinely fortified as well.

Supplementing your vitamin D intake with vitamin supplements.

It is very important to have sufficient amounts of calcium
and magnesium along with vitamin D supplements.

The health advantages of Vitamin D are incontrovertible.
Most people should get enough of the vitamin with sunlight
synthesis and in their diets. Interestingly vitamin D is
stored in the fat cells for up to sixty days, so strictly
speaking you do not need to ingest vitamin D on a daily
basis. There are excellent reasons to make sure that you
have sufficient vitamin D levels in your system. Look after
your health!

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Want To Build Muscle? Focus On The Right Muscle Building Diet

By Robert Harvard

When most people begin muscle building, they typically focus
on the exercises necessary to build muscle and reduce
body fat. However, the bodybuilding diet is the most
important aspect of the entire process. Without a proper
diet, those muscles you've worked so hard to build will be
covered over with a layer of fat, which goes against
everything a bodybuilder tries to do.

A bodybuilding diet isn't difficult to keep up, it just
takes a little discipline and know how. With a few tips and
a lot of self control, you could be well on your way to the
physique you've only dreamed about.

Split Up Your Meals

As we grew up, our parents usually taught us to eat three
meals a day. Those meals were to contain the four food
groups and they were generally large enough to keep us
satiated until the next meal came around. However, the more
you eat in one sitting, the more your body has to work to
digest it. Health experts now tell us to split up our meals
into four to six smaller meals, eaten throughout the day.
This, too, is what the bodybuilding diet entails. By
splitting up your meals into four to six smaller, more
manageable, meals each day, our metabolisms speed up,
enabling us to burn more fat than ever before.

Stay Away From Processed Food

When you begin your bodybuilding diet, you want to refrain
from anything that uses processed flour. Experienced
bodybuilders will tell you to stay to the outside perimeter
of the supermarket, where the dairy, meat, fruit, veggies
and bread are located. They will tell you to stay away from
the inside aisles of the supermarket, where all the chips,
and other processed foods are located. The simplest way to
keep to your bodybuilding diet is to tell yourself to keep
it natural. Eat plenty of fruits and vegetables and stay
away from anything laden with sugar; as this will turn into
fat in the long run.

Water, Water, Water

It can't be said enough. When beginning any bodybuilding
diet, you can't refrain from drinking lots of water. Water
flushes the fat and toxins from our body and also helps us
in fighting disease and illness. After all, we are seventy
percent water so we need to drink plenty of water if we hope
to stay healthy. A good rule is to drink a glass of water
before each meal, during each meal and once between meals.
This will keep you plenty hydrated and that's important,
especially when it comes to your bodybuilding diet.

If you stick to the above tips and work hard, you could
become a bodybuilder in no time. Remember, being a
bodybuilder doesn't just mean having big muscles, it also
means having low body fat. While working out will give you
the muscles you want, it's the bodybuilding diet that will
strip you of that fat so that those muscles, and all your
hard work, will finally be revealed.

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How To Treat Crohn's Disease

Crohn’s Disease is and IBD—Inflammatory Bowel Disease—that mainly affects the small intestine. It causes both chronic pain and diarrhea and is similar to ulcerative colitis, which causes ulcers in the intestinal lining. Crohn’s Disease affects both men and women and can show up in children or in later adulthood. No one is quite sure what causes Crohn’s Disease, but there are a variety of treatment options.

One of the main symptoms of Crohn’s Disease is vitamin D deficiency, because it is not absorbed regularly into the body due to the active inflammation in the intestines. Vitamin D is necessary to help regulate the amount of calcium in the body. You normally get vitamin D through the foods that you eat and the sun, which causes you to absorb vitamin D through the skin. However, for Crohn’s Disease patients, a vitamin D supplement may need to be taken.

If you don’t get enough vitamin D in your system, osteomalacia is the result. Osteomalacia is a condition in which your bones are weaker than they should be. In children, this can cause rickets and in all age groups, osteomalacia means that you can very easily fracture your bones. If you add vitamin D supplements to your diet and spend more time in the sun, you should be able to get the levels of vitamin D your body needs to prevent this from happening.

Vitamin D supplements are usually not classified as drugs and can therefore be purchased over the counter at a pharmacy or health food supply store. However, just because they are not technically drugs doesn’t mean you shouldn’t use precautions when taking these supplements. First, ask a doctor if it is safe for you to take. Because of your Crohn’s Disease, you are probably taking other daily medications. Sometimes, a supplement can interact to cause side effects or decrease the potency. You should also ask your doctor how much you should be taking every day. Too much vitamin D leads to overdose or vitamin poisoning, which can lead to problems with your kidneys and liver. It is best to only take the recommended amount.

Crohn’s Disease may be a difficult medical condition with which to live, but little things like vitamin D supplements can make life easier. Talk to your doctor today to learn how to make vitamin D supplements a part of your daily life routine to help battle Crohn’s Disease.

Does Anybody Need A Multi Vitamin?

Some people don't eat as well as they should because they
are pressed for time and it's faster to get restaurant food
when they're out running around. Some people don't eat as
well as they should because they don't really know how to
eat in a more healthy way. Regardless of the reasons that
people don't eat a balanced diet each day the end result
is that people need to take vitamins and minerals in daily
supplements to help balance out their poor diets.

In order to stay healthy and to get the vitamins and
minerals that are missing from your daily diet, multi
vitamins are the ideal choice, but doctors and medical
experts are muted on their opinions.

One of the biggest reasons that some doctors feel that
taking multi vitamins is a waste of time is that most of the
thousand of multi vitamins that are on the market today are
made up of synthetic vitamins and minerals that were created
in a lab specifically for use in a multi vitamin tablet.

These doctors argue that using synthetic vitamins and
minerals doesn't help the body as much as the natural
vitamins and minerals found in food would.

There is some evidence that shows that synthetic multi
vitamins can provide some of the nutrients your body
requires to remain healthy.

Although these multi vitamins might be somewhat effective at
providing some nutrients, a synthetically produced multi
vitamin can't replace the need for food, a scientist at
Northwestern University says.

The truth is that your body interacts with food and it's much
better and more effective to get vitamins and minerals from
food than through a multi vitamin.

Multi vitamins are a good back up source of vitamins and
minerals for people that don't always eat a balanced diet or
don't always get the kind of nutrition that they should
through food. Most doctors would agree with that, but multi
vitamins aren't going to completely replace the need for
food. Remember, it's a meal supplement not replacement.

The debate doesn't stop here, proponents of multi vitamin
pills argue that the food people eat today isn't all that
healthy because of the soil depletion, pollution, and the
use of pesticides and chemicals which kills most of the
vitamins and minerals. Regarding the synthetic nature of the pills,
there's a good choice of 100% natural and organic vitamins
available today.

It is a basic understanding of whether or not multi vitamins
are as effective as eating food to get vitamins and minerals.
Since it's just not possible to eat a balanced diet all
the time, knowing which vitamins and supplements you can
take to help make up for the times when you can't eat a
balanced meal will help you give your body all the tools
that it needs to stay healthy.