It has long been known that vitamin D plays a valuable role in health. From supporting our immune system to promoting brain, bone and lung health, getting enough of the “sunshine vitamin” is very important.
Our The body needs vitamin D for many functions. For example, we need it to absorb calcium, iron and other vital nutrients. Vitamin D deficiency is a serious problem and unfortunately more common than many may realize. Symptoms of vitamin D deficiency include fatigue, regular nausea or infections, bone or muscle pain, mood disorders, or hair loss. Suffering from a deficiency over a long period of time can lead to serious problems such as autoimmune, cardiovascular and neurological diseases.
Since vitamin D is a fat-soluble vitamin, an overdose can also occur. Although this rarely occurs, Vitamin D toxicity is serious and can lead to high levels of calcium in the blood. This is generally caused by large doses of vitamin D supplements. If you have questions or concerns about vitamin D supplements, talk to your doctor to determine your needs and find out what is right for you.
It's important that you find ways to get this important vitamin in healthy doses. With summer just around the corner, now is the perfect time to get some sun and get some vitamin D! Incorporate healthy vitamin D-rich foods and outdoor exercise into your routine Nutrisystem weight loss plan. Here are some tips that may be helpful:
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Get your vitamin D naturally through food.
As with all vitamins and nutrients, whenever possible, It is ideal to consume the food naturally. Accordingly The Academy of Nutrition and Dietetics“Nutritional needs should be met primarily through food and beverages – particularly nutrient-dense foods and beverages.”
There aren't too many Food sources which contain naturally occurring vitamin D. However, there are some healthy options that can easily be incorporated into your Nutrisystem weight loss plan. Salmon and other oily fish are one of the best options! It can also be obtained from certain cheeses, egg yolks and mushrooms grown under UV light.
Many of the foods in America are fortified and can provide a dose of this important vitamin. Fortified foods can provide most of your vitamin D intake. Common fortified foods include cereal, milk, plant-based drinks, orange juice, yogurt, and cheese. Check the label to make sure you are purchasing a fortified version.
Look for the sunshine.
Vitamin D is the only nutrient that the human body produces when exposed to sunlight. And now that summer is just around the corner, it's a great time to get your daily dose of vitamin D outdoors!
According to Medical News Today, “Skin produces more vitamin D when it is in the sun in the middle of the day, when it is at the highest point in the sky. If you spend long periods of time in the hot sun, wear sunscreen and stay hydrated.” They also explain that your skin color and the amount of skin you expose to the sun affect how much and how quickly you produce vitamin D.
Make sure you use the right sunscreen. Sunscreen is important to reduce the risk of skin cancerthe most common type of cancer in the United States. Excessive sun exposure can be problematic, so as with most things in life, balance is key.
According to experts from Yale Medicine“Because skin cancer, particularly melanoma, can be such a devastating disease, it is best to use sunscreen when spending long periods of time outside in strong sunlight. Since this can limit the amount of vitamin D you get from sun exposure, make sure your diet includes sources of vitamin D from foods or supplements.” Again, always talk to your doctor before taking a new dietary supplement.
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Get out and move.
As the weather continues to warm up, you can make spending time outside a win-win by not only increasing your vitamin D intake but also getting out and about and burning calories. The key is to get outside and exercise.
Whether you want to go for a walk, hike, bike ride, or perhaps go swimming, people enjoy being outside—and potentially burn more calories as a result. There may also be mental health benefits. A study published in Mental health and preventionfound that outdoor exercise reduces stress and improves overall well-being.
Green spaces are good for us for so many reasons! We spend so much time in front of screens and breathing filtered air that being outside is actually good for our bodies. And there are many ways to keep our bodies active and moving!
One of the best ways to stay active all summer long is to change up your routine so you don't get bored. During the summer, there are many different exercises and activities that you can do to shed the pounds all season long. Check out some of our favorites here! >
Smart choices for your body.
Ultimately, it comes down to making the best decisions for your body. Spending a little more time outside in the summer will give you just the vitamin D boost you need and more opportunities to stay active. In the end, this is a win for your health.
*Speak to your doctor if you have any questions about vitamin or vitamin D supplements and before making any dietary changes.
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