Low Vitamin D And Food Allergies ~ Joelle Health Tips

Low Vitamin D And Food Allergies

Vitamin D may be known as the sunshine vitamin, but too few of us think to look for it in the fridge—and that's a big mistake. "The sun is not strong enough for the body to make vitamin D from October to May, especially for those living north of Atlanta," says Althea Zanecosky, RD, a spokesperson for the Academy of Nutrition and Dietetics. That's probably why nearly half of people tested at winter's end had a vitamin D deficiency, according to a University of Maine study. Compounding the problem is our vigilant use of sunscreen; SPF 15 blocks 93% of UVB rays, the type our bodies use to make D. Skin also has a harder time producing vitamin D with age.

Back up: What is vitamin D, and why is it so important?

Your body creates vitamin D on its own after being exposed to sunlight. It helps the body absorb calcium, one of the main building blocks of bones. If you're low on D, then you're at increased risk for bone diseases like osteoporosis.

Evidence continues to mount that vitamin D also helps to regulate the immune system, lower blood pressure, protect against depression, and reduce risk of type 2 diabetes, high blood pressure, and several kinds of cancer. A 2014 study from the University of California-San Diego School of Medicine also found that people with low vitamin D levels were twice as likely to die prematurely.

So, are you getting enough vitamin D?

Probably not. The Institute of Medicine has set the Recommended Dietary Allowance (RDA) of vitamin D at 600 international units (IU) for everyone under the age of 70. (It's 800 IU for adults 70+.) But many experts believe that's too low. "There is talk that the RDA may be increased," says Zanecosky. "Many physicians are now advising 2,000 milligrams daily for those with low blood levels."

The top vitamin D foods

In a recent nutrient survey, many respondents were rightfully concerned they weren't getting enough D, with 22% actively looking for it in foods. But just 9% knew that salmon is a good natural source of the vitamin, and only 5% recognized fortified tofu as one, too. Here are some other ways to get more foods with vitamin D in your diet:

Wild-caught fish

(425 IU in 3 oz salmon, 547 IU in 3 oz mackerel)

Ross Woodhall/Getty Images

Beef or calf liver

(42 IU in 3 oz)

Mathias Alvebring/EyeEm/Getty Images

Egg yolks

(41 IU per egg)

Christoph Hetzmannseder/Getty Images

Learn how to get a perfect egg every time:

Canned fish

(154 IU in 3 oz tuna, 270 IU in 3.5 oz sardines)

digicomphoto/Getty Images

Shiitake mushrooms

(40 IU in 1 cup)

Hiroshi Higuchi/Getty Images

Milk: whole, nonfat or reduced fat

(100 IU in 8 oz)

Maria Toutoudaki/Getty Images

Yogurt

(80–100 IUs in 6 oz)

Fotograf?a de eLuVe/Getty Images

Almond milk

(100 IU in 8 oz)

Westend61/Getty Images

Pudding made with milk

(49-60 IUs in ½ cup)

Ezergil/Getty Images

Orange juice

(137 IU in 1 cup)

Tetra Images/Getty Images

Breakfast cereals

(50–100 IUs in 0.75–1 cup)

katesea/Getty Images

Fortified tofu

(80 IU in 3 oz)

Daniela White Images/Getty Images

Oatmeal

(150 IU in 1 packet)

Image Source/Getty Images

Cheese

(40 IU in 1 slice)

Dana M?lle /EyeEm/Getty Images

Eggnog

(123 IU in 8 oz)

katyenka/Getty Images

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Low Vitamin D And Food Allergies

Source: https://www.prevention.com/food-nutrition/a20437976/foods-high-in-vitamin-d/

Joelle Health Tips