Skip to content
Energizing Nutrition
  • Home
  • About
  • Programs
  • Press
  • Testimonials
  • Energy Bites
  • Contact
Energizing Nutrition

Molly Lee

Board-Certified Holistic Nutritionist

Posts Tagged with Vitamin D foods

Published February 8, 2018

Beat the Winter Blues with these 9 Vitamin D Foods  

Are you feeling the Winter Blues?  Check out IntegrativeNutrition.com’s article on how to boost your mood, energy and immune system naturally with Vitamin D foods:

Our bodies are intricately tied to the environment around us, and as the seasons change we develop different nutritional needs. In the spring and summer we benefit from the abundance of vitamins and minerals that come from fresh, local foods. We sweat more and need to hydrate, and we’re careful to avoid sunburns.

However, in the winter there are fewer fresh food options, we crave more warming foods and protein for energy, and we need to make up for lower exposure to sunlight.

Vitamin D is considered the “sunshine vitamin” because our bodies produce it after skin exposure to UVB light. It plays a role in hormone regulation, immunity, and calcium absorption.

In winter, when our skin is covered and more often indoors, Vitamin D is particularly important as many of us can become deficient.

According to research, about 42% of people have inadequate levels of Vitamin D, and this deficiency can contribute to bone loss, cancer, cardiovascular disease, frequent infections or illness, depression, muscle pain, hair loss, impaired wound healing, and other symptoms.

Blood levels of at least 30 ng/mL are considered optimal.

While it may be tough to book weekly tropical getaways for the sake of your health, you can increase your bio-available levels of Vitamin D through certain foods:

  • Cod liver oil
  • Sardines and herring
  • Salmon (wild is best)
  • Mackerel
  • Eggs
  • Caviar
  • Raw milk
  • Yogurt
  • Beef liver (opt for grass fed)

Of course, we realize these are not vegan foods, and most are also impractical to consume on a daily basis. So while there are some other foods that contain Vitamin D, such as mushrooms and tofu, the amounts there would not be enough to avoid deficiency. This is where a supplement can help fill in the gaps, with recommendations ranging from 400-1000 IU per day.

The best way to maintain healthy levels of Vitamin D in winter?  Spend time outdoors, especially on sunny days!

Turn your face to the sun, expose your hands if it’s not too cold, and go for walks regularly. There are many other benefits to mild exercise outdoors in winter.

And we know what you’re all thinking, can you sunbathe indoors near a window to help your body produce Vitamin D? Nope, sorry. Most windows block out the ultraviolet light you need, so this won’t help, but it does feel good!

How are you taking care of yourself this winter?

We’d love to hear from you!  CONTACT US to discuss your health and nutrition goals.

 

 

 

 

Search for:

Recent Posts

  • Foods To Eat When You’re Stressed
  • The Gift That Lasts a Lifetime: The Gift of Health
  • What you Think is as Important as What you Eat
  • How to eat for Spring and Summer? Tune into your body’s innate wisdom
  • Energize Your Year with Spiritual Nourishment

Recent Comments

    Archives

    • March 2020
    • December 2019
    • September 2019
    • May 2019
    • December 2018
    • August 2018
    • April 2018
    • February 2018
    • December 2017
    • November 2017
    • August 2017
    • May 2017
    • October 2016
    • June 2016
    • May 2016
    • January 2016
    • December 2015
    • September 2015
    • April 2015
    • February 2015
    • October 2014
    • April 2014
    • January 2014
    • December 2013

    Categories

    • Book review
    • Chewing
    • Digestion
    • Energy foods
    • Food Allergies
    • Food liberation
    • Healthy digestion
    • Healthy eating
    • Healthy Fats
    • Healthy lifestyle
    • Healthy weight
    • Juicing
    • Mind Body health
    • Mindful Eating
    • Nutritious foods
    • Smoothies
    • Spiritual Nourishment
    • Spirituality
    • Superfoods
    • Uncategorized
    • Vitamin D Foods
    • Vitamins
    • Website
    • weight loss

    Meta

    • Log in
    • Entries feed
    • Comments feed
    • WordPress.org
    • Facebook
    • Twitter
    • Instagram
    Copyright © 2021 Energizing Nutrition. All rights reserved. Web design by MarComm Pro.