Emotional Balance & Good Nutrition
The Connection ~ Part I
By Judy Thomas, LCSW
In the current stressful environment, it is easy to lose sight of our health needs. This produces a double whammy, as higher stress levels put greater demands on all of our body systems. One area where we can make a big difference without a big investment in time is by appropriate use of nutritional supplements. Adequate levels of vitamin D, the B vitamins, and healthy fats can be the difference between feeling great or coping with chronic feelings of depression and anxiety.
If you are like most people, you spend a lot of your day indoors. This deprives the body of its primary source of vitamin D, which is created by the body when our skin is exposed to sunlight. This deprivation is compounded by overuse of sunblock and living in an area with shorter days, more cloud cover or smog. As a result, many people are suffering from a deficiency of vitamin D and paying the consequences in poorer physical health and chronic feelings of depressed mood, anxiety and chronic fatigue.
There are very few food sources of vitamin D. According to the International Food Information Council, natural sources are fatty fish, such as mackerel, sardines, salmon, cod liver and oysters. The recommended intake (RI) of vitamin D, as set by the Food and Nutrition Board at the Institute of Medicine, is 5 mcg, or 200 IU, until the age of 50. At 50, the RI doubles to 10 mcg daily, or 400 IU. One tablespoon of cod liver oil delivers 1,360 IU, or 340 percent of the RI. This is by far the best dietary source of vitamin D. By contrast, 3.5 oz of salmon or mackerel contains 90 percent of the RI. Read more: http://www.livestrong.com/article/22240-foods-containing-vitamin-d/#ixzz1kfvZOnmH
Dairy products are another good dietary source of vitamin D, although they usually contain a high amount because they are fortified with it. The NIH reports that since the 1930s, all milk in the United States is fortified with vitamin D. Dairy products that contain vitamin D are milk, cheeses, yogurts, cream and butter. Eggs yolks also contain a natural vitamin D, although they are not always considered dairy. Read more: http://www.livestrong.com/article/22240-foods-containing-vitamin-d/#ixzz1kfvdp7HF
Due to the fact that it is difficult to get 100 percent of the RI of vitamin D from foods, the FDA allows many foods to be fortified with it by adding it to the product. These fortified sources of vitamin D include cereals, margarine, some orange juices, flours and other drinks that are fortified with calcium. Read more: http://www.livestrong.com/article/22240-foods-containing-vitamin-d/#ixzz1kfvo4xB5
CHECK BACK MONDAY TO READ Part II
