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 Does Vitamin C Do?

Strawberries are a whole foods source of natural vitamin C.
Photo by Mobius, Wikimedia Commons

When you feel a cold coming on, do you increase your vitamin C intake? If you reach for orange juice, strawberries or other vitamin C-rich whole foods, you're not alone. But, what does vitamin C do for the body and how do I know if I'm not getting enough?

Vitamin C, also known as ascorbic acid, has not been proven to prevent or cure the common cold or flu, according to the Mayo Clinic. But, reaching for vitamin C rich foods will boost your overall health.

The powerhouse vitamin can reduce chances for developing cardiovascular disease and hardening of the arteries. Vitamin C also encourages body tissue growth and functioning, including the formation of connective tissues, collagen, elastin, fibronectin and fibrillin.

Medical professionals often recommend vitamin C supplements for those with cancer, AIDS, tuberculosis and other chronic illnesses. The vitamin expedites wound healing and assists the body in processing carbohydrates, fats and proteins.

If your body isn't absorbing enough vitamin C from your diet or nutritional supplements, you may notice an increased feeling of fatigue, depression, scurvy or muscle weakness. Tooth loss, oral bleeding and tender gums are another sign of vitamin C deficiency.

So, go ahead and load up on vitamin C-rich foods. Oranges, papaya, red bell peppers, strawberries, kale, grapefruit, broccoli and cantaloupe are natural whole food sources of vitamin C.

Sources and Suggested Further Reading:
Mayo Clinic: Ascorbic Acid (Oral Route)
 The Worlds Healthiest Foods: Vitamin C
NutraSanus: Vitamin C (Ascorbic Acid) Information
Drugs.com: Vitamin C Powder

Until next time,
Choose Healthy!

Angela
Whole Foods Living

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