By Becky Reece
Many people are choosing to be outdoors more since COVID 19. Whether you live by the ocean, mountains or somewhere in-between, more than likely you’ve seen a rise in activity outside. Beaches, parks and hiking trails have been packed with people embracing the outdoors more than ever. In addition, gym members are taking advantage of the outdoor class scene. What does all this mean? An increase of Vitamind D across the board for those who choose to be outdoors during the day.
Here are a few benefits we get from vitamin D:
•Essential for maintaining a strong immune system
•Prevents calcium loss
•Supports your respiratory system
•Prevents certain diseases and boosts immunity against illnesses
•Regulates calcium and phosphorus
•Encourage proper cell metabolism
•Some studies have show Vitamin D to increase muscle strength
There are many benefits to getting adequate levels of Vitamin D. Per Dr. Rhonda Patrick, 26% of the US population is deficient in Vitamin D. One of the best ways to get Vitamin D is to have exposure to the sun. Vitamin D is produced by our bodies when we are exposed to the sun. The recommended daily value is anywhere between 600-800 IU’s daily. If you are not able to get enough sun in your day, it is recommended you take 1000 IU’s daily. Just 20-30 minutes of sun exposure can help your body make this vitamin/hormone.
How else can we get vitamin D and boost our immunity? Eating wild caught sea food is a wonderful way to boost your Vitamin D, omega 3 fatty acid and maintain lean muscle mass. S.M.A.S.H is the acronym for salmon, mackerel, anchovies, sardines and herring. These fish are low in mercury, contain Vitamin D and a ton of omega 3 fatty acids. Other food sources of Vitamin D are: tuna, egg yolks (pasture raised), mushrooms grown in the sun contain Vitamin D2 and fortified foods such as dairy and non-dairy milks, grains such as oatmeal.
Taking a Vitamin D supplement is also an option. Even if you get enough sun exposure, you may still be deficient. Ask your doctor to provide a Vitamin D test. This is the best way to know if you have proper levels. If taking a supplement, do your research. Make sure the brand you are buying is third party tested. Take your Vitamin D in the morning with a small amount of a fatty food as Vitamin D is fat soluble.
Exercising outdoors or just reading a book with sun rays kissing your skin seems to be the easiest pill to take to increase Vitamin D levels. Enjoy adding in Vitamin D rich foods to your diet and know with each bite you are boosting your immunity!
RECIPE
Organic rainbow salad with homemade orange citrus dressing. Top with your favorite wild caught fish.
Serves 6-8
6 cups mixed greens
2 cups chopped romaine lettuce
6 thinly sliced radishes
½ cup thinly sliced purple onion
2 large carrots, shredded
5-8 sliced strawberries (the tops are an edible green!)
1 container baby bella mushrooms
1/3 cup hemp seeds
1/3 cup tamari roasted pepitas (pumpkin seeds) or regular pumpkin seeds
Orange citrus dressing
4-6 clementine’s or small oranges
¼ – ½ cup extra virgin olive oil, cold pressed
1/8 cup rice wine vinegar
1/8 cup Bragg’s apple cider vinegar
2 Tablespoons raw honey
Add to taste: salt, pepper, garlic, ginger
Blend all ingredients, then chill until ready to toss into the salad. Blend one more time before tossing.
REFERENCES
Dr. Rhonda Patrick, https://www.youtube.com/watch?v=tBSfIckPV44
https://journals.stfm.org/familymedicine/2018/june/br-jun18-scherger/
https://www.healthline.com/nutrition/9-foods-high-in-vitamin-d#9
https://www.healthline.com/health/food-nutrition/benefits-vitamin-d
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Always wear sunscreen.
