So many people do not realize they should eat more foods containing vitamin D. As a result, vitamin D deficiency is a popular health problem today. These foods can be rare in the best of circumstances and we need to get them in our diets effectively and consistently.
People know Vitamin D as “the sunshine vitamin.” It is a cornerstone of dietary balance and one of the most important nutrients for bone and general health. The most important function among other things involves its role in calcium absorption. As we all know, calcium strengthens our bones and teeth. Calcium helps in correcting poor vision, digestion, and absorption of food, gives aid to healthy skin, nervous function and so on. Chronic illnesses are often associated with low levels of vitamin D.
Deficiencies in Vitamin D are commonly associated with the following:
bleeding and gum disease.
bowel disease or other digestive disorders.
grinding your teeth or sleep apnea.
joint pain, back, and neck pain.
fog, dementia, Alzheimer’s disease.
As we strive to avoid deficiencies of all types including those in the dietary category, consuming multiple sources of vitamin D-rich foods may be a more excellent path. With the help of dietary professionals and the Medical advice of your physician, the following “Top Ten List” is a jumping off point for a greater conversation with your professional of choice.
Vitamin D is soluble in oil, which means you eat fat to absorb it.
Depending on where you live, 20 minutes a day of sun exposure is
enough to cover your vitamin D needs.
take a look at these top 10 vitamin D-rich foods
These are oily fish from the ocean, rich in Vitamin D. One of the problems is that you must grow oily fish naturally and from the sea. Most salmon and other fish purchased at the supermarket are farmed and do not arrive in the refrigerated meats display from natural food sources.
Cod liver oil
liver oil is a rich source of essential nutrients for vitamins,
including vitamin D and vitamin A, as well as omega-3
anti-inflammatory fatty acids.
Egg Yolk – Vitamin D Rich
raised in grass produce eggs containing vitamin D3. You can only find
Vitamin D in the yolk. It contains about 50 IU per egg, so you need
to prepare a large frittata to get your full dose of Vitamin D
you expose Mushrooms to the sun as they grow, they become rich
sources of Vitamin D. These species are portabello and maitake
mushrooms, which provide over 100% of daily vitamin D requirements
per 100 grams of meals.
is another option for vegetarians with 100 grams of cheese, such as
cheddar cheese, which provides about 25% of daily vitamin D
many countries, they enrich foods such as breakfast cereals and
vitamin D-rich fruit juices. Examples are
usually contains about 130 IU per cup (237 ml), or about 22% of IDN
is a substitute for vegetable milk and other vitamins and minerals
commonly found in cow’s milk.
75% of people in the world have lactose intolerance and 2 to 3%
suffer milk allergy. For this reason, some countries enrich orange
juice with vitamin D and other nutrients, such as calcium.
your day with up to 142 IU of Vitamin D, or 24% RDI and One cup (237
ml) of fortified orange juice for breakfast
cups of these foods can provide between 55 and 154 IU, or up to 26%
IDR. They are a good way to increase your intake.
Herring and sardines
comes in raw form, canned, smoked, or marinated. This small fish is
also one of the best sources of Vitamin D.
Fresh Herring provides 1,628 IU for 3.5 ounces (100 grams) of a meal,
nearly three times the RDI. If you don’t like fresh fish, marinated
herring is also a great source of Vitamin D, as it provides 680 IU
for 3.5 ounces (100 grams) of serving, or 113% of the amount of RDI.
Sardines are also a good source of Vitamin D: One serving contains
272 IUs or 45% RDI.
people appreciate canned tuna for its taste and ease of storage. It
contains up to 236 IU of Vitamin D at 3.5 ounces (100 grams),
approximately half of RDI and a good source of niacin and vitamin K.
give 152 IU of Vitamin D per meal and are low in fat. They contain
cholesterol but are not disturbing.
Yogurt that is fortified can contain as much as 80 IU (per 6-ounce serving) which makes it a mighty and portable companion of choice for your Vitamin D intake.
It is vital to be aware of healthy eating choices. Therefore, our goal at Foodapedia is to empower and increase your awareness of healthy eating choices by offering a wide range of resources about healthy foods, positive eating habits and foods combined with a variety of Wellbeing topics to satisfy and improve your lives.
The information contained on this page and Website should not be used as a substitute for the medical care and the advice of your Medical Physician. There may be variations in treatment that your Physician may recommend based on individual facts and circumstances. Happy Eating!
The color blue symbolizes lots of things like trust, loyalty, and wisdom. It evokes the confidence of Knights in shiny armor with flags draped in dazzling and delicate hues. For some of us it may bring to the surface the desire to protect our wonderful blue planet! Or for you maybe it is the next stop at the Sonic drive thru for one of their famous Blue Ocean Water drinks which reminds you of the real thing ?.
Regardless Blue is meaningful to each of us in countless ways. Here is another thought for celebrating the accomplishments of your favorite someone in Blue.
Blue Apron gift cards for your friends and loved ones! Give the gift of cooking delivered right to their door.
For a fully balanced diet and healthy life it is not a new idea to eat in color, as, according to nutrition experts, it is a positive way to provide the body with the necessary nutrients. How is it done? Foods, fruits and vegetables, are divided into categories according to their pigments. Each color has properties that introduce elements of well-being and protection to the body systems and also help to control weight. The following are excellent foods by color to include in your diets:
Blue or purple
In the blue color are grouped all those foods and beverages such as condiments, spices, aromatic herbs, beverages.
Several studies have shown that adding certain spices to dishes in moderation, such as pepper or cumin, promotes digestion and stimulates the production of gastric juices. In addition, they create a thermogenic effect that stimulates metabolism, thus helping to burn calories.
Generally speaking, anyone can consume a wide diversity of foods. However, if the least of our goals in a balanced diet is to reduce body weight, it is advisable to reduce as much as possible the consumption of foods that provide a large amount of empty calories and no nutrients to the body.
Thus, certain foods and beverages should be consumed occasionally: industrial pastries, sugary drinks, whole dairy products, pre-cooked foods, alcohol … They are high in fat, sugars and salt, thus damaging the general health of the body.
Examples of blue or purple foods include blackberries, plums, blueberries, figs, beetroot, eggplant, red cabbage. Among other benefits, they have anti-aging properties because they are rich in antioxidants. They also help prevent cancer and heart disease and promote memory.
Red fruits and vegetables are powerful anticarcinogen because they contain a substance called lycopene. They also lower cholesterol and are beneficial to cardiovascular health. Examples include tomatoes, red peppers, cherries, watermelons, pomegranates, strawberries, radishes…
In the green color, all the vegetables are grouped; foods that can be eaten freely since they are proactively beneficial for the general health of the body.
This type of food has a high content of vitamins and minerals, as well as fiber which promote the health of the digestive system. In addition, vegetables provide a large amount of water. Incidentally we have not forgotten that they are foods with very low fat content, so they help to reduce blood cholesterol levels and therefore of notable benefit for cardiovascular health.
Green foods also indicate the presence of magnesium, folic acid, vitamins C and K, reduce the risk of cardiovascular disease and prevent constipation. Green foods include some fruits such as kiwi or grapes and vegetables such as lettuce, green beans, spinach, peas, green asparagus, and broccoli.
They are foods rich in phytochemicals and potassium. They help lower blood pressure, lower cholesterol levels, prevent diabetes, and strengthen the immune system. Fruits and vegetables included in this group include: cabbage, onions, leeks, turnips, garlic, asparagus, mushrooms, pears, bananas, apples, melons.
Orange or yellow food
They help keep teeth, skin and bones strong, as well as being very beneficial to eyesight, thanks to their high content of beta-carotene, vitamin C and potassium. Among the fruits of this color are: carrots, pumpkins, oranges, peaches, mandarin, mango, pineapple, yellow peppers, and lemons.
The brown color includes all oilseeds, such as nuts, oil or seeds, among many others.
When we talk about fats, there is a general conception to reject them as they have been included in the topic of promoting obesity. However, the trick is to choose unsaturated fats, which have a wide range of benefits for the body, and can even promote weight loss. For example, Omega 3 fatty acids have anti-inflammatory properties, so they promote brain function and help to protect the cardiovascular system.
Benefits of the colored diet
This diet has a wide range of benefits that ensure the proper functioning of the body. The following benefits of color foods:
Antioxidant: color diet has a positive effect on cells and skin, preventing premature aging.
Cardiovascular health: a healthy and balanced diet lowers blood pressure and cholesterol, thus helping to care for cardiovascular health.
Tissue and bone health: the colorful diet is also beneficial for tissue formation. It also helps maintain healthy bone structure.
Properties of each food group
The blue or purple food group contains large doses of antioxidants, which are responsible for protecting cells against free radicals. In addition, they help to improve the circulatory system and prevent some types of cancer.
In the red food group, those containing beta-carotene stands out, which are very beneficial for skin health and for purifying the body of toxins and waste elements.
The group of greens is ideal for preventing cholesterol, improving intestinal transits and helping to prevent circulatory and cardiovascular diseases.
The white food group engages the improvement of immune system, as it helps to increase defenses to fight against pathogens.
The yellow colors are inspiring and oriented for the well-being of teeth and bones, as well as for healthy skin and good vision.
Eating habits have changed radically in recent years. More and more people, both adults and children, opt for the consumption of precooked foods, which are high in fat and other substances that are not favorable for the health of the body. Thus, obesity is one of the major diseases of the twenty-first century.
This is where eating foods by color is a creative approach to general health and well being. Its main objective is none other than to make food a pleasant act, which is a great advantage and also differentiates it from other diets. A nutritional proposal that has a growing number of followers worldwide.
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin. It is necessary for growth as it promotes a healthy immune system and helps conserve blood vessels and connective tissue. Our bodies are unable to generate their own vitamin C, so it must be incorporated into the diet.
What is vitamin C? Vitamin C, whose chemical name is L-ascorbic acid, is one of the main exponents of a genus of micronutrients, vitamins, widely dispersed by foods of animal and plant origin and which owes its name to its condition of essential elements for the viability of human life.
Doing a bit of history, the studies that allowed it to be characterized in 1927: Szent-Györgyi used paprika as a natural source of the L-isomer of ascorbic acid, leading to the discovery of the existence of a highly effective innate component to combat scurvy.
He completed his research work by delving into the bases of cellular oxidation, a patch of metabolism in which he found that this tiny compound played a decisive role in the human diet.
In the body, vitamin C basically acts as an antioxidant agent. It catalyzes chemical reactions from which a protective action is released on cell membranes against the continuous danger of free radicals, in which the aggression to the DNA of the cell nucleus stands out.
Vitamin C Benefits Balance is key and there are many and varied plots of the body in which it needs the presence of vitamin C to successfully balance its functions.
And all these functions have the common denominator of its great antioxidant power, according to which it becomes a sweeper of free radicals, which in excessive amounts contribute to the deterioration of blood vessels, skin and other tissues, accelerating aging.
In addition Organic Vitamin C ensures that the iron ingested through plant foods is not wasted and is efficiently absorbed into the intestinal tract.
Major benefits of Organic Vitamin C • It helps in repairing and maintaining bones, cartilage, and teeth. • As an antioxidant, it helps prevent degenerative diseases such as Alzheimer’s and arteriosclerosis, as well as preventing the cell mutation that causes cancer. • It is indispensable when it comes to healing wounds and forming tissue that helps to heal. • Prevents heart disease because ascorbic acid lowers cholesterol which prevents fat from adhering to blood vessels, reducing the possibility of heart attacks. Similarly, it helps the absorption of iron. • Consuming vitamin C does not reduce the risk of catching a cold, but colds can be shorter or have very mild symptoms. On the other hand, by combining vitamin C with zinc, a pair is formed that prevents common colds and reduces the symptoms and duration of them, since both contain high immunological and antioxidant levels.
Foods rich in vitamin C In food, vitamin C is present mainly in fruit, vegetables and green tea. However, its content decreases when foods are boiled, dried or soaked.
Citrus fruits such as oranges, lemons and grapes contain a lot of vitamin C in their ripe state directly after harvest.
Green cabbage has the highest vitamin C content of all cabbage types (105-120 mg per 100 g of consumable substance). When cabbage is cooked, the molecules are broken down into L-ascorbic and indol, so it contains more vitamin C than in its raw state. However, the vitamin is partly destroyed if the food is boiled too long.
The highest concentrations of natural vitamin C have been found in Camu-Camu and acerola.
Many types of vegetables contain ascorbate oxidase, an enzyme that breaks down the vitamin. This can lead to considerable vitamin C losses.
Top Ways To Have Food Delivered To Your Distant Loved One
With the tight schedules we all have, it can be difficult to get into the kitchen and prepare good food. It’s a miracle everyone eats more. Many people leave work later in the evening and still have to do some shopping, go to the gym, pick up the kids, and take unfinished work home or other things. There are companies that are specifically set up to help you fight this battle. These companies, also called meal deliveries, prepare fresh meals for you, your family or for anyone else, and deliver them directly to your home.
A food delivery service delivers fresh meals, never frozen, to your home or office, making it convenient for you. Dishes are prepared and shipped shortly after preparation, so the consumer receives them when they are fresh.
The meals these companies prepare are extremely healthy and help you maintain a balanced diet. The food used is totally natural, tasty and of high quality. Some of the products you can choose from include chicken, fish varieties, low-carb pasta, beef, crab cakes, salads, pork, steamed vegetables and many other important dishes and side dishes. You get the worth of your money with the services these companies offer.
To start using a ready meal delivery service, you must first order the dishes you want and choose the delivery time that suits you best. Most of these companies have a website where you can complete this process. Go to the website, make your choices and then relax.
The cuisine is delivered in special packaging that carries the freshness and flavor of your food. You can keep the dishes in your refrigerator and choose anyone you feel like consuming any time of the day. The meals can be heated in the oven or in the microwave in the containers in which they arrive. Meals are shipped in double containers that keep them fresh during delivery and while refrigerated at home.
Food received from a food delivery service is kept fresh for most of the time. If you keep the meals in your refrigerator, they will stay fresh for about a week. If you decide to freeze your food, except for things like salads, your food can be fresh for up to a month.
The last thing many people want to worry about when they are gone from a hard day’s work is what they will prepare for dinner and how long it will take them. Yes, there is always the possibility of going to a restaurant and spending obscene time and money or preparing a frozen meal, but these are not always the best options. For a nutrient-rich, restaurant quality meal that allows you to relax or spend time with loved ones, using a food delivery service is a great option. The following are top meal delivery services to have food delivered to your distant loved one.
Prepped The first on this list is Prepped. This meal delivery company will bring fresh meals to your doorstep any time you want it. Aside from the normal lunch and dinner dishes they offer, they also offer breakfast and dessert. You can also sign up for their low-carb or Paleo packages if you are on diet. What you need to do is select, pick a delivery date you want it delivered and then expect your fresh meal.
Are you living alone? You do not have to worry about a thing because this company has a category for singles, a meal that can be finished at once without having leftovers. Prepped does not offer any standard set-cost plan, all you need to do is place order for your meals every week. However, the minimum order is $55, which also covers shipping.
Plated With this service, you are allowed to pick from about 20 recipes in a week, which definitely does not exclude dessert. Plated offers vegetarian and standard seafood dishes in addition to stovetop and quick prep.
Plated also allows you to change your delivery date weekly. In 2-4 nights in a week, you can choose 2, 3 or 4 servings per night. Each of their recipes has olive oil, pans, and pots. Their price per serving is around $9.95-$11.95.
Freshly Freshly allows you to choose from a wide range of rotating meals every week, which will be delivered fresh and not frozen. What you will need to do is heat your meal whenever you are ready, no cooking is required.
The company keeps a list of nothing less than 80 banned ingredients, which also include sugars. Everything Freshly has on its menu is peanut and gluten-free and they reduce allergy. The company offers 4, 6, 9 or 12 meals in a week, which starts from $50 per week up to $108 per week.
BlueApron This meal delivery company offers a wide range of meals. You will need to sign up and after that, you will be asked to set up your dietary preferences and needs. Finally, you will need to choose from a pool of meals available every week. BlueApron will deliver a box composed of all the ingredients you requested for, including how to cook them on your set delivery day.
The company offers 2 plans. The first one is for families, which will serve four people, and the second one is just for 2 people. In addition, you can also choose how many recipes you wish to get in a week.
Another interesting thing about BlueApron is aside from the meal delivery service they offer; they also have plans for wine. In addition, you can skip a delivery if you won’t be available to receive it. The company also offers Mediterranean and vegetarian diet meals, you are at liberty to cancel without commitments, and their pricing starts from $7.49 per serving.
HomeChef The company offers a wide range of meals to pick from every week. The company has simple labeling that allows you to pick your dietary preferences and needs without stress. You can choose from 15 recipes each week and their meals start from $9.95 per serving. Another interesting thing about HomeChef is you can set five weeks menus in advance, which allows you to plan ahead of time.
HelloFresh First, you will need to sign up and after that, you will need to select your preferred plan and choose when your deliveries should be made. You will receive them in a refrigerated box on your set delivery day.
All the ingredients you need to prepare your meals nutritional info and even cooking instruction will be right inside the box. The company has mobile apps with which you can manage your plan. Their plan starts from $8.74 per serving and they have plans such as veggie plan, family plan and classic plan.