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  1. #1
    FarangRed
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    10 Foods High in Vitamin D

    Although we can find many foods in the supermarket that have been fortified with a synthetic form of Vitamin D, there are only a select number of foods containing vitamin D in them naturally.




    Normally, our body takes in Vitamin D in the form of sun-synthesis through the skin. But in our modern times, where many of us spend countless hours inside houses, cars and shopping malls, our actual exposure to the sun is limited.


    This fact may be a principle cause of many ailments, including depression.


    For this reason, it is extremely important to have a diet high in Vitamin D or take a vitamin D3 supplement.
    This is my ‘List of Foods Containing Vitamin D’, as well as some of the great potential benefits of the vitamin. (In no particular order)


    Top Foods Containing Vitamin D

    Shiitake & Button Mushrooms:


    Surprisingly, the dried versions of shiitake mushrooms are high in Vitamin D. This may be due to the fact that these mushrooms are adept at sucking up sunlight. Shiitake is also rich in B Vitamins like B1 & B2. Make sure that you find mushrooms that have been dried in the sun, not by some artificial means, in order to extract the benefits of high Vitamin D content.
    Mackerel:

    A small, 3˝ ounce portion of this Omega-3 rich fish will give you 90% of the recommended daily amount. Currently, the FDA recommends that we eat more of these oily fishes to infuse our bodies with the vitamins and omega-3 essential fatty acids (EFA’s) that our body cannot produce on its own.
    Sockeye Salmon:


    A small 3˝ ounces portion of cooked salmon will give you 90% of the Dietary Reference Intake for Vitamin D. Make sure to purchase salmon that has been caught from the wild, if not, then sustainably farmed. Salmon eat zooplankton, an excellent source of the important vitamin.
    Herring:

    Fish like herring are so high in vitamin D because they are the part of our food chain that thrive on plankton, which is chocked full of the vitamin.

    Sardines:

    Sardines are one of the best foods containing Vitamin D. One small tin can of sardines will provide you with approximately 70% of your daily needs. These tiny canned fish are also a great source for Vitamin B12, Omega-3 Fatty Acids, protein and selenium.
    Catfish:

    Again, another fish that makes a habit of feeding on plankton, catfish are constantly taking in minuscule sea life that create vitamin D from sunlight.

    Tuna fish:

    Eat 3 ounces of tuna daily for 50% of your Vitamin D needs. Fresh, wild-caught tuna is the most nutritious. Remember, eating oily fish can also lubricate the body with “good fats,” providing a host of health benefits to your body, like better memory and brain function.
    Cod Liver Oil:

    If you can stomach the strong aroma, this oil is super-rich in sunlight Vitamin D. This marvelously golden, yet terrible-tasting oil, is also rich in omega-3 fatty acids. Incorporating this oil into your diet will help you increase your bones ability to stay strong and healthy. Because of its high Vitamin D content, cod liver oil has also been shown to prevent osteoporosis in adult, improve brain function and optimize the functioning of the nervous system. What is more, the oil holds 10,000 IUs of vitamin D. One tablespoon of the oil provides more than enough Vitamin D for the day.

    Eggs:

    Eggs are another food containing vitamin D in small amounts. Eating one egg will provide you with approximately 10% of your daily needs. I would personally recommend to eat free-range eggs from a local farm, if possible.
    Sunshine:

    Okay, we know it’s not a food, but daily “doses” of sunshine can seriously up your Vitamin D intake. In fact, this vitamin has actually been referred to as the sunshine vitamin. Light hitting the skin from the sun’s rays stimulates the production of this vitamin and hormone. This is great news for those of us that can take a sun-bath daily. But for those of us in colder, cloudier climates, we can up our intake from the foods we eat. This could explain why Native Inuit people in Alaska ate so much fish!


    Health Benefits of Vitamin D

    There are many reasons to stock up on foods containing vitamin D. Health benefits of the vitamin include:
    • The prevention of chronic diseases such as many forms of cancer, osteoporosis, diabetes, heart disease, hypertension.
    • The protection and lubrication of your bones, teeth and hair.
    • The regulation of cellular growth and healthy cell activity
    • Overall reduction of the inflammatory response, a condition known to cause many chronic diseases, from cancer to diabetes to obesity.
    • Protection against adult osteoporosis
    • Reduction in the risk of breast cancer in postmenopausal women
    • Significant reduction in the occurrence of prostate cancer in African-American men
    As I mentioned above, if you are a vegetarian or don’t eat fish, you can still get the same benefits by taking a vitamin d supplement or make sure to get plenty of sun on a daily basis.

  2. #2
    FarangRed
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    Boosting vitamin D levels 'could help prevent eyesight from deteriorating'


    • Deposits of toxic protein linked to age-related macular degeneration and Alzheimer's also lowered in test subjects
    • Scientists believe study could have important implications for human health, especially among elderly

  3. #3
    FarangRed
    Guest
    Vitamin D benefits are experienced to the fullest extent by people who maintain optimum vitamin D body stores and blood levels.
    They can expect better health across the board - longer life (reduction in death from all causes), fewer diseases, stronger bones and muscles, fewer infections, less depression, pain and inflammation. In short, more enjoyment of life.

    New vitamin D benefits are still being discovered, almost everywhere researchers look. Here are some of the more important ones discovered so far:
    Vitamin D regulates calcium and phosphorus

    The first intimation of vitamin D's vital role was in 1782, when it was discovered that cod liver oil cures rickets (a disease of growing children whose bones bend due to lack of strength). Of course, they didn't know then that it was vitamin D in the oil that did the job.
    Vitamin D itself was isolated in the 1920's, but for several decades, all that was known about its usefulness was that it prevented rickets.
    In fact, vitamin D plays a major role in the absorption of calcium and phosphorus, and in their proper utilization. This helps keep our bones and teeth strong, and stops calcium depositing where it shouldn't (for example in our blood vessels, heart and kidneys).
    Vitamin D is essential to a healthy immune system

    Vitamin D helps the immune system to fight infections. With a near-optimum blood level of vitamin D, you can expect fewer colds, 'flu, and other unwelcome opportunists (including Swineflu).
    Not only does Vitamin D enhance your immunity, but it inhibits the development of destructive auto-immune diseases such as diabetes, rheumatoid arthritis, lupus and multiple sclerosis.
    Vitamin D is a major inhibitor of cancer, and part of this effect may be attributed to the increased vigilance of the immune system.
    Vitamin D promotes cellular differentiation

    Vitamin D encourages cell differentiation (differentiated cells are needed to perform specialized functions effectively) and also slows down the rate at which cells multiply, or proliferate.
    Both of these effects contribute to vitamin D's cancer-fighting ability. Cancer cells are characterized by a lack of differentiation and by rapid proliferation.
    Vitamin D is a potent anti-inflammatory

    Chronic inflammation is coming into prominent focus as a cause of many disease processes, including major killers such as heart disease and cancer.
    Vitamin D is a powerful anti-inflammatory agent, which may also contribute to its effectiveness in reducing some types of muscular pain.
    Vitamin D helps regulate blood sugar levels

    Optimum levels of vitamin D protect against diabetes (both type 1 and type 2), insulin resistance and hyperglycemia. Diabetes is usually associated with very low levels of vitamin D.
    The pancreas also needs sufficient vitamin D in order to make and secrete insulin.
    Getting enough vitamin D helps blood sugar control. It may also help prevent serious diabetic complications.
    Vitamin D helps lower blood pressure

    Maintaining adequate levels of vitamin D helps reduce the risk of hypertension. And optimum levels actually tend to reduce blood pressure in hypertensive people.
    Vitamin D protects against low-level nuclear radiation

    Dr Daniel Hayes PhD describes many ways in which vitamin D may protect the body from the effects of low-level radiation, such as may occur after a nuclear accident. His paper was published in the International Journal of Low Radiation (Sept 2008)
    It makes sense that a nutrient that requires you to expose yourself to strong sunlight would help protect against electromagnetic radiation, doesn't it?.
    With the disaster at Fukushima looming large in everyone's mind, this is a very useful vitamin D benefit.
    Vitamin D benefits, or helps prevent, diseases

    Scientists are continually reporting that low blood levels of vitamin D are associated with one disease after another. (High vitamin D levels may be protective.)
    These diseases have all been linked to low vitamin D levels:
    Acne
    Adrenal insufficiency
    Allergies
    Alzheimer's disease
    Arthritis
    Asthma
    Autism
    Autoimmune disorders
    Bacterial infections
    Bones weak (easy to fracture)
    Breast cancer
    Cancer (all types)
    Celiac disease
    Colds and 'flu
    Crohn's disease
    Chronic fatigue
    Chronic obstructive pulmonary disease
    Chronic pain
    Colonic adenoma
    Colorectal cancer
    Cystic fibrosis
    Dementia
    Dental cavities and misaligned teeth
    Depression
    Diabetes (types 1 and 2)
    Fatigue
    Gluten intolerance
    Graves disease
    Heart disease
    Hypertension
    Influenza
    Kidney Disease
    Low back pain
    Lupus erythematosis
    Macular Degeneration
    Melanoma
    Mental illness and mood disorders
    Multiple Sclerosis
    Muscle weakness and pain
    Obesity
    Osteo-arthritis
    Osteomalacia (softening of bones)
    Osteoporosis
    Ovarian cancer
    Parkinson's disease
    Periodontal disease
    Peripheral artery disease
    Pelvic floor disorders
    Pneumonia
    Post-operative infections
    Psoriasis
    Rheumatoid arthritis
    Rickets
    Seasonal affective disorder (SAD)
    Sepsis
    Sports injuries
    Tuberculosis
    Urinary incontinence
    Viral infections
    If you already suffer from one or more of these, ask your doctor to help you restore your vitamin D levels to optimum.

  4. #4
    Thailand Expat Jesus Jones's Avatar
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    Tinned sardines unfortunately provide unwanted BPA as many tinned foods do.

    The Sun is also a great source of vitamin D. I have reduced my colds from approximately five a year to one if i am lucky simply by boosting my vitamin D intake.

  5. #5
    Dan
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    Unless you're a member of the undead, you probably don't need to worry too much about it.

  6. #6
    Thailand Expat misskit's Avatar
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    I started taking cod liver oil a couple of years ago. The brand sold in Thailand, Patar, is in capsules and doesn't taste bad or cause stinky fish burps. I tried the omega-3 fortified eggs but sometimes they have fish oil taste so I've given them up.

    The aches in my knees I had before have left and my skin condition is much nicer.

    If I could have only one supplement, cod liver oil would be it.

  7. #7
    FarangRed
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    I used to take a spoon full everyday when we were kids then it was horrible.

  8. #8
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    I watched a news report saying that the Scottish government wants to add vitamin D to all it's food because they are all twisted and deformed from ZERO sun and eating junk food.

    I also think my vitamin D levels are low, I've not been to SE Asia in 2 years. I NEED SOME FUKCING SUN.


  9. #9
    En route
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    Quote Originally Posted by Jesus Jones View Post
    I have reduced my colds from approximately five a year to one if i am lucky simply by boosting my vitamin D intake.
    Who the fuck gets 5 colds a year?
    What's the OP selling?

  10. #10
    euston has flown

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    but wait thats not all, not only do you get all these wonderful health gains with your vitamin D but for a limited time we are giving away free vitamin D rat poison.

    chaps. vitamin deficiency is always bad for you. but taking too much of some vitamins can be rather bad for you too. Best to eat a nice balanced diet with some meat and a decent amount of raw veg and fruit to avoid needing to worry about the pills in the first place.

  11. #11
    Thailand Expat misskit's Avatar
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    ^I know I don't eat enough fish so I take cod liver oil. If I lived near the sea, I would eat fresh seafood often and not worry about it. Living in Chiang Mai, seafood is not the freshest and is expensive. The local fresh fish is grown crowded in tanks filled with antibiotics. No thanks. Will take the supplements.

  12. #12
    Thailand Expat Jesus Jones's Avatar
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    Quote Originally Posted by Koojo View Post
    Quote Originally Posted by Jesus Jones View Post
    I have reduced my colds from approximately five a year to one if i am lucky simply by boosting my vitamin D intake.
    Who the fuck gets 5 colds a year?
    What's the OP selling?
    Shut up tit!

  13. #13
    Thailand Expat
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    If I lived near the sea,
    its just as expensive. i live near the sea and the price of fish and seafood is horrendous. i'm told most of the prime stuff fished in thai waters is exported, and thais end up eating farmed stuff with all its associated antibiotics and chemicals.

  14. #14
    euston has flown

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    ^I know the problem. but what gets me is that much of these chemicals are unnecessary with good husbandry.

    we have relatives who have been farming organic shrimp for 10 years. they only get two crops per year rather than three. they have to bake out the ponds for four months a year to help kill off the diseases and parasites. Their neibours are convinced they are crazy... but even without the organic premium they recon they make more money because of the shear cost of the antibiotics and other pharms they would have to use.

    needles to say, all their shrimps are exported and they are only to happy to encourage the locals to think they are insane on the basis they do not want other people copying them and cutting into their 'organic' premium.

  15. #15
    I don't know barbaro's Avatar
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    Question:

    How much time in the sun will provide us with sufficient Vitamin-D.

    Sunny say (no or minimal clouds) and wearing shorts & t-shirt?

  16. #16
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    sunsetter's Avatar
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    3 hours a day, 7 days a week, wont have to worry about your vit d intake cos youll be dead from nasty stuff in a year or 2

  17. #17
    Thailand Expat Jesus Jones's Avatar
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    Quote Originally Posted by barbaro View Post
    Question:

    How much time in the sun will provide us with sufficient Vitamin-D.

    Sunny say (no or minimal clouds) and wearing shorts & t-shirt?
    20 mins is enough and you don't need to expose all your body.

  18. #18
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    I am into Vit D. Eat salmon from the river in front of the house. Also suck down 5000 units of VIT D every day. Hit most of the other list.

  19. #19
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    Quote Originally Posted by Jesus Jones
    The Sun is also a great source of vitamin D
    as well as quite large breast pictures

    I reckon 15 mins sun a day will give you enough vitD

  20. #20
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    Hello guys,..
    I am here to this forum.Vitamin D have more importance in our life because its giving
    good health and energy so we should be eating healthier foods for get the vitamins.
    I like these foods....
    1 Vegetarian foods
    2 Pasta
    3 Dry fruits
    4 Fresh fruits.

  21. #21
    Thailand Expat
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    good for you, but which of those foods contain Vit D?

    vitamin D is free from the sunshine

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