How to Get More Vitamin D

We all know vitamins are essential to good health, but do you know why? Today we're talking about Vitamin D -- one of the most plentiful vitamins this time of year.

Fresh Salmon. Photo courtesy Wikimedia Commons.

Why is Vitamin D Healthy?
Making sure you get your daily recommended allowance of vitamin D each day helps your body absorb calcium, which leads to strong bones and teeth. The vitamin also keeps your immune system balanced, is needed for nerve functioning and muscle movement.

Babies up to one year of age need 400 IU of Vitamin D each day. From ages 1 to 70, 600 IU of the vitamin are recommended by the United States Office of Dietary Supplements. Senior citizens age 71 and older should bump up their Vitamin D intake to 800 IU each day.

Getting a Vitamin D Fix
During the sunny days of spring and summer it's easy to get enough Vitamin D. Take a quick break outside in the sun. By exposing the backs of your hands to direct sunlight for 10 to 15 minutes two to three times each week you'll be set, according to Everyday Health. Just don't overdo it -- or your skin will be prone to premature wrinkling!

But, this wouldn't be a whole foods blog without telling you how to get vitamin D in your diet, now would it? During the dreary days of winter, or when you simply can't slip away for a soak in the sun, eat your vitamin D. Try adding these whole foods to your diet:

• Fresh white mushrooms
• Salmon
• Egg yolks
• Tuna

How do you prefer to get your vitamin D? In the sun, or on your plate? Comment below!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

PS: Want to know more about vitamins? Check out some of my previous posts:
Energy-Boosting B Vitamins
Juicing Carrots: A Burst of Vitamin A
What Does Vitamin C Do?

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Raspberry-Banana Smoothie



Fresh Raspberries
Photo from Wikimedia Commons

After I exercise, I like to indulge in a fruit smoothie. The natural sugars prolong my post-workout energy high. Plus, it's an easy way to get part of my daily fruit intake without lots of chopping, juicing or peeling.

Today I created a banana-raspberry smoothie. It's sweeter than most of the morning drinks I create, but it makes my sweet tooth happy!

Here's the recipe:

1 cup milk (use any kind you like: cow, almond, soy, etc.)
1 peeled banana, chunks
1/2 cup fresh raspberries, washed and whole
1 Tbs. raw honey
1 Tbs. milled flax seed
5-6 ice cubes

Place all ingredients in a blender and pulse until smooth and creamy. Enjoy!

Now, while you sip, here's how you're fueling your body. The banana serves up a healthy dose of vitamin B6, potassium and fiber. Plus, one banana only has 1 gram of sodium and helps prevent high blood pressure. The raspberries are full of skin-clearing antioxidants, vitamin C and dietary fiber. And, the Omega-3 fatty acids in the flaxseed reduces inflammation and blood pressure.
Drink up!
　

Until Next Time,
Choose Healthy!

Angela
Whole Foods Living

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What are Lentils?

Dried Red Lentils
Photo by Jules,
Wikimedia Commons

As a vegetarian, I'm often asked, "So, what do you actually eat?"

Usually my response includes a list of what I've eaten recently such as chickpeas, lentils and whole grain pasta. Lentils almost always make the list because I absolutely love them. Not surprisingly, I am usually faced with a blank stare.

When a friend recently told me her only experience with lentils was watching her friend's pet ferret use them as bedding in a playpen, I knew it was time to write a post about my favorite protein-packed food.

Lentil Nutritional Information
I usually start my response with something like, "Well, they look like a tiny flat bean. But, they're a legume." Lentils come in several colorful varieties including brown, green and red.

This whole food provides a great source of protein, B vitamins, magnesium, iron and folate. Lentils can help lower cholesterol and regulate blood-sugar levels. Plus lentils are nearly fat-free and low in calories. One cup of cooked lentils contains just 229 calories, according to the World's Healthiest Foods.



Boil green lentils to soften.
Photo by Alvimann,
Morguefile.com

Cooking with Lentils
I use lentils in everything. They thicken soups and stews, mash into a fabulous meatloaf or burger-like structure and toss well in a salad. I've even found a brownie recipe using lentils that I'm dying to try.

Next time you want to try a meatless meal, use cooked lentils in lieu of ground beef. The tiny little legumes tend to take on the flavor of other foods in the dish, making them a filling way to bulk up any recipe.

Until Next Time,
Choose Healthy!
Angela

Energy-Boosting B Vitamins

Dried beans, peas, soybeans and whole grains
are rich sources of vitamin B1, thiamine.
Photo by Ronnieb, Morguefile.com

B vitamins are known for their energy-boosting properties. But, what exactly are B vitamins and how can I get them from whole foods? Choose fresh whole fruits, raw vegetables, dried legumes and lean proteins daily.

Here's more about three popular B vitamins: thiamine, riboflavin and niacin.

Vitamin B1 - Thiamine
Thiamine is the leader of the B vitamins. Also known as B1, thiamine is a water-soluble vitamin. Excess thiamine is excreted through urine, so the vitamin needs to be replenished on a daily basis, according to The New York Times Health Guide online.


Thiamine's Purpose in the Body

Like other B vitamins, thiamine is crucial for chemical body processes. B1 converts carbohydrates into energy and helps the heart, muscles and nervous system function properly. When someone is deficient in thiamine, they may ... continue reading.

Asparagus is a good source of
vitamin B2, riboflavin.
Photo by Sideshowmom,
Morguefile.com

Vitamin B2 - Riboflavin

Also known as vitamin B2, riboflavin builds body tissues, helps maintain vision and controls metabolic activities in the body. Riboflavin in the heart, liver and kidneys protects cells from oxygen damage and promotes energy production in the cells.

The vitamin is a team player with other B vitamins. Riboflavin works together with enzymes to convert the amino acid tryptophan into vitamin B3, or niacin. Having enough vitamin B1 in the body helps ... continue reading.

Nuts and leafy green vegetables
provide niacin, vitamin B3.
Photo by Conejoaureo, Morguefile.com

Vitamin B3 - Niacin

Niacin is a member of the powerhouse B vitamins. Also known as vitamin B3, niacin helps regulate digestion, metabolism and the nervous system. Niacin is responsible for converting food to energy. Riboflavin, also known as vitamin B2, works with enzymes in the body to convert the amino acid tryptophan into niacin.

Water Soluble, Replenish Often

Niacin is a water-soluble vitamin. Foods rich in niacin must be consumed regularly since excess vitamins are dispelled in the urine daily. The body does not store niacin for future needs.

Adding niacin to your diet is easy by ... continue reading.

Until Next Time,

Choose Healthy!

Angela

What is Riboflavin?

Also known as vitamin B2, riboflavin is present in whole wheat rice, pasta and breads. Consuming foods containing riboflavin helps maintain your vision, metabolic activities in the body and  promotes energy production in the cells.

To read more about riboflavin, read my article "Riboflavin Health Benefits and Sources" on Associated Content from Yahoo! by clicking HERE.

Until next time,

Choose Healthy!

Angela