It’s time for another Divine Health Monthly Challenge. This month I’d like to focus on the consumption of Vitamin D rich foods. By now, everyone should know about the profound health benefits of this fat soluble nutrient. We all know that sunshine is the best way to obtain and absorb vitamin D. However, now that it is winter time many of us will not be able to get out into the sunshine as feasibly, particularly those of us who live in northern climates. Dr. Price found that the diets of the primitive people groups he studied contained 10 times the amounts that the American diet contained, and this goes back to the 1920’s and 30’s. New research indicates that optimal intake should be 10 times higher than the RDA.
Health Benefits of Vitamin D
- aids in weight control and can help prevent obesity
- it can help to counteract hypertension
- essential for a healthy vascular system
- aids in the optimal absorption of calcium
- very helpful in autoimmune diseases, anyone with an autoimmune disease should have their levels checked and may need to additionally supplement. Often those with Hashimotos (an autoimmune condition) have vitamin D receptor polymorphisms that impair absorption and metabolisms of D, requiring supplementation. Please supplement under the supervision of a practioner who will be checking your D levels quarterly.
- supportive to those with cancer
- protects from heart disease, tuberculosis, influenza and colds
- lowers inflammatory markers
- supportive for eczema, psoriasis, insomnia, hearing loss, periodontal disease, muscle pain, athletic performance, age related macular degeneration and fertility. Along with asthma, migraines, depression, schitzophrenia and alzheimers.
- decreases systemic inflammation
At least 85% of Americans are currently deficient in vitamin D. It certainly would be a good practice to learn what foods are rich in Vitamin D and make sure we are incorporating more of them regularly. Dr. Price found that health primitive diets were rich in vitamin D containing foods, as well as the other fat soluble vitamins. Let’s talk about foods that are rich in Vitamin D.
Vitamin D Rich Foods
- lard from pastured hogs
- pastured eggs
- organ meats/ liver
- seafood: raw oysters, wild salmon, cod liver/oil, marine oils, shrimp, crab, sardines, mackerel, herring (raw supplies the most vitamin D and fish canned in oil over water will be higher in D)
- butterfat/raw dairy
- shiitake (sun-dried) and button mushrooms
This month I’d like to make it a concerted effort to focus on consuming vitamin D rich foods daily. Of course sunlight would be the most optimal way to get one’s daily allotment of vitamin D, it will not always be feasible. So, why not work to create a habit and get those foods into your daily regime. I certainly am excited about the idea of eating more seafood!
Starting today until the end of the year – you can log your daily entries in the widget below each time you consume any of the vitamin D foods. Supplemental vitamin D3 does not count in this challenge, even though some of you will likely need it (and I’ll write more about that soon), the focus is on a nutrient dense diet for overall health. Nutrients work in tandem eating D rich foods will go a long way to supply your body with a whole host of other nutrients to support a healthy body. Let’s do this!
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Lydia Joy Shatney is a certified Nutritional Therapist Practitioner through the Nutritional Therapy Association. Additionally, she is the chapter leader for the Weston A. Price Foundation in Delaware County, Pa. (Find the group here on Facebook). Lydia is also a member of the Nourished Living Network. Lydia founded Divine Health in March of 2010. You can find Lydia on Facebook, Twitter & Pinterest.
Lydia offers specialized step by step counseling to transform your health. Personalized consultations to suit your specific needs are offered via phone, Skype or in person. Lydia offers a variety of packages offered to suit your individual needs. Contact Lydia today to get started as well as to learn more about what she has to offer you!